CrossFit Indian Trail – At Home
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