CrossFit Indian Trail – At Home

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Warm-up (No Measure)

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.


30 Seconds Single Unders

30 Seconds Lateral Squats

30 Seconds Active Spidermans

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers

30 Seconds Single Unders

30 Seconds Air Squats

30 Seconds Frog Hops

30 Seconds Single Unders

30 Seconds Goblet Squats

30 Seconds Slow Burpees


Five Below (At Home) (3 Rounds for reps)


Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats

Rest 5 Minutes


Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters

Rest 5 Minutes


Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters


5 Minutes on and 5 minutes off in today’s fast paced intervals

With rest built in, we’re looking to bring the effort with each round

After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement

Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements

Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps


You won’t return to the double unders after completing the listed work in each AMRAP

To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes

Choose a rep number or variation from “subs” that will allow you to accomplish this


Each movement uses two dumbbells and involves a squatting pattern

As the reps decrease, the complexity of the movement will increase

We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)

This should be a load that allows you to complete at least 9 clusters unbroken when fresh

Within the workout, we’re looking to complete each movement with 1 break max

Click Here to see a demo of the dumbbell cluster


You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees

The feet should pass over the handle of the bell on the jump

Setting the hips up far enough forward in the burpee can be helpful with this

You can jump or step up out of the burpee

There is no need to stand to full extension on the jump over



150 Single Unders (1.5x)

100 Line Hops

50 Over and Back Dumbbell Hops

75 Plate Hops

100 Double Taps


Dumbbell Goblet Thrusters

Odd Object Thrusters

Single Arm Dumbbell Thrusters


Single Dumbbell Squat Clean Thrusters

Odd Object Squat Clean Thruster

Extra Credit

Metcon (No Measure)

Body Armor

4 Giant Sets:

30 Seconds Max Single Dumbbell Overhead Tricep Extensions

30 Seconds Max Double Dumbbell Russian Swings

30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets


Todays Body Armor features 3 movements that will target the upper and lower body

Each round lasts 90 seconds and is followed by 90 seconds of rest

Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement

Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds

You can use different weights for the dumbbell movements – they do not have to be the same



Single Dumbbell Russian Swings (30 Seconds Each Side)


30 Seconds Double Dumbbell Plank Rows

1 Minute Single Dumbbell Plank Rows (30 Seconds Each Side)


Dumbbell Overhead Tricep Extensions:

Double Dumbbell Russian Swings:

Banded Pull Aparts: