CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson https://youtu.be/jGVMgxjPORo
30 Seconds Slow Air Squats
Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
Metcon
Macho Taco (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man”
Dumbbells – 50’s/35’s
Rest 1 Minute Between Rounds
STIMULUS
DESCRIPTION
3 minutes on and 1 minute off in these quick interval pieces
After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark
Record your total rounds + reps of “Macho Man”
Your score is the lowest number of rounds + reps of the 5 sets
DOUBLE DUMBBELL MACHO MAN
1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
Only one head of the dumbbell has to touch the ground in the bottom of the power clean
You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
Click Here to see a demo of this complex
DOUBLE UNDERS
Choose a double under rep number or variation that allows you to clear this station in under 1 minute
JUMPING LUNGES
Alternate legs each rep for a total of 10 reps each side
The back knee should touch the ground at the bottom of each rep
Jump to full lower body extension between lunges
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
1 Minute of Practice
30 Over and Back Dumbbell Hops https://youtu.be/N9wJ3p1o69I
60 Line Hops https://youtu.be/AG3QNJriozI
DOUBLE DUMBBELL MACHO MAN
Single Dumbbell “Macho Man” (3 Reps Each Side) https://youtu.be/EDus27jZC90
Barbell “Macho Man”
Odd Object “Macho Man”
Extra Credit
Metcon (No Measure)
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts
STIMULUS
Targeting the back side of the body in this Body Armor piece
“Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality
On each movement, focus on controlling the tempo on the eccentric portion
On the way down in the bent over rows and good mornings
As the hand move away from the body in the banded pull aparts
The tempo for the single arm bent over rows is 3 seconds down + fast up
Choose weights and band tensions that are challenging, but allow you to complete the station unbroken
MOVEMENT VIDEOS
Single Arm Dumbbell Bent Over Row: https://youtu.be/izacInNZMWs
Banded Good Mornings: https://youtu.be/qS2PveiBtpM
Banded Pull Aparts: http://youtu.be/VHRiIjvHJpY