CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
There is a difference between understanding what we need to do, and actually doing it.
Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-do’s. But despite it being buttoned up on paper – the separation lies in execution.
We anticipate the work of the entire project, and… it becomes paralyzing. In those moments, we need to remind ourselves that we aren’t looking to gather the energy to finish. We are looking to gather the energy to just start. Whether it’s the search of a new job, a new PR, or even a significant other, we just need to take that first step in the process. The rest has its way of falling into place. For an object in motion, tends to stay in motion.
GENERAL WARM-UP
25 Seconds Each (With Light Dumbbell)
Slow Air Squats
Single Dumbbell Romanian Deadlifts (Each Side)
Slow Air Squats
Single Dumbbell Russian Swings (Each Side)
Slow Air Squats
Single Dumbbell Strict Presses (Each Side)
Push-up to Down Dog
Single Dumbbell Push Press (Each Side)
Push-up to Down Dog
Single Dumbbell Goblet Squats
Push-up to Down Dog
Single Dumbbell Front Squats (Each Side)
Metcon
Speed Dating (At Home) (5 Rounds for reps)
5 x 2:00 Minute AMRAP
Each interval starts with 2 rounds of “Strict Cindy”
Time Remaining:
Round #1 – Double Dumbbell Power Cleans
Round #2 – Double Dumbbell Front Squats
Round #3 – Double Dumbbell Hang Squat Cleans
Round #4 – Double Dumbbell Power Clean and Jerks
Round #5 – Double Dumbbell Clusters
Dumbbells – 50’s/35’s
Rest 1 Minute between each AMRAP.
RX+ – Double DB
RX – Single DB
STIMULUS
DESCRIPTION
Pairing bodyweight and dumbbell movements in these fast paced 2-minute intervals
After completing 2 rounds of “Strict Cindy”, you’ll complete as many dumbbell reps as you can with whatever time remains
For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate dumbbell reps
The dumbbell movements will change each round
Your score is the sum total of your 5 rounds of reps on the dumbbells
STRICT CINDY
1 round of “Strict Cindy” is: 5 Strict Pull-ups 10 Push-ups, and 15 Air Squats
With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
To make sure we have enough time for the dumbbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
This gives you at least 30 seconds to work through dumbbell reps
Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”
You can even reduce rounds and complete 1 round of “Strict Cindy” instead of 2
DUMBBELL MOVEMENTS
There won’t be a lot of time to work through reps on the dumbbell, so weight selection is important
Choose a moderate set of dumbbells that allows you to move for the majority of time remaining
This time frame will likely be between 30-60 seconds
Use one weight for all 5 movements
This weight will likely be selected based off the more difficult movements of rounds 3-5
If you’re on the fence, lighter weights are better, as they keep you moving for all 2 minutes each round
MODIFICATIONS
STRICT PULL-UPS
Inverted Bar Rows
Renegade Rows [Equal Reps]
Dumbbell Rows From Plank Position [Equal Reps
Extra Credit
Metcon (No Measure)
BODY ARMOR
21-18-15-12-9-6-3:
Double Dumbbell Floor Presses
Single Dumbbell Overhead Tricep Extensions
STIMULUS
DESCRIPTION
Todays Body Armor will target the lower body through three squat “stations”
Station 1 – Weighted Cossack… choose a light dumbbell, held in front of you (goblet)
Station 2 – Alternating Jumping Lunges, 24 total or 12 each side
Station 3 – Back to our Cossack squats, but unweighted this time