CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?

GENERAL WARM-UP

30 Seconds Each

Single Unders

Active Spidermans https://youtu.be/tGxCop_0yRQ

Mountain Climbers https://youtu.be/834tNnoe53A

Single Unders

Active Samson https://youtu.be/jGVMgxjPORo

Frog Hops https://www.youtube.com/watch?v=VoIEWe3UfCY

Single Unders

Push-up to Down Dog https://www.youtube.com/watch?v=hPhA5b-P34Y

Slow Burpees

Metcon

Hellhole (Time)

For Time:

50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press

RX – Alternating Single DB

RX+ – Double DB
WORKOUT BRIEF

DESCRIPTION

This workout consists of 4 short and fast intervals

The first three intervals last for 2 minutes, with the final lasting 3 minutes

There is 2 minutes of rest between intervals

After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

Your workout will continue until you have finished 50 total Devil’s Press

As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

Record the total time (including rest) it takes to complete the 50 reps

If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 plus :01 per missed rep.

DEVIL’S PRESS

This movement is a combination of a dumbbell burpee and a double dumbbell snatch

The chest should make contact with the floor on each rep

Swing the bells overhead without pausing at the shoulders

Choose a moderate weight that allows you to complete 10+ reps within each interval

demo video – https://youtu.be/rUp_LwREipA

DOUBLE UNDERS & LATERAL DUMBBELL BURPEES

These two stations combined are designed to take under 45 seconds to complete, giving you plenty of time to accumulate dumbbell reps

Adjust numbers or variations as needed to accomplish this

You can jump up or step up out of the burpee

The feet should pass over the handle of the dumbbell

There is no need to stand to full extension when jumping over the handle

Extra Credit

Metcon (No Measure)

BODY ARMOR

AMRAP 7:

7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts
STIMULUS

DESCRIPTION

Todays Body Armor will target the shoulders

We have three variations of pushups that lead into a single set of “pulling”

Aim here is not to match the numbers, but the unique demand of the type of pushup

Close Grip: Hands spaces collar-bone apart

Wide Grip: Hand spaced ~6 inches outside regular hand placement

Hand-Release: Hands come off ground at bottom