CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
3 Rounds
30 Seconds Cossack Squats http://youtu.be/Bvodm1BivOo
30 Seconds Push-up to Down Dog https://www.youtube.com/watch?v=hPhA5b-P34Y
30 Seconds Glute Bridges https://youtu.be/iRImeYTD2jU
Directly Into…
3 Rounds
30 Seconds Air Squats
30 Seconds Mountain Climbers https://youtu.be/834tNnoe53A
30 Seconds Glute Bridge Walkouts https://youtu.be/gp4VBp8_WSY
Metcon
CEO (5 Rounds for reps)
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
STIMULUS
DESCRIPTION
“CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”
You’ll move quickly for 3 minutes and rest for 1 in this interval piece
The way the workout is written allows for a high intensity to be maintained:
There is built in rest
The reps are small
The movements patterns do not interfere with each other
Use weights and variations that allow you to complete at least 4 rounds within each AMRAP (1 Round Every :45 Seconds)
Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers
DOUBLE DUMBBELL POWER SNATCHES
Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
Jump the dumbbells overhead in one smooth motion to a locked out position
Use a moderate load that will be completed unbroken each round
https://youtu.be/YP_e_sndmvk for a demo of this movement
PUSH-UPS
The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
Choose a rep number or variation that you can complete unbroken each round
MODIFICATIONS
DOUBLE DUMBBELL POWER SNATCH
Single Dumbbell Power Snatch (3 Reps Each Side)
3 Odd Object Ground to Overhead
Extra Credit
Metcon (No Measure)
BODY ARMOR
4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest
STIMULUS
DESCRIPTION
We’re pulling with the upper body and the lower body in today’s Body Armor piece
Within these 30 seconds windows, you’ll complete as many quality reps of each movement as you can
Since we alternate between upper body and lower body and because there is 30 seconds of rest after each movement, look to challenge yourself with weight while holding on for the full duration
If you only have one dumbbell available, complete 30 seconds on each arm and leg before resting for 30 seconds
MOVEMENT VIDEOS
Double Dumbbell Rows: https://www.youtube.com/watch?v=VP_f9V854og
Double Dumbbell Romanian Deadlifts: https://youtu.be/UusnXPidzss