CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

CompTrain Mindset

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.

Or we can view days as opportunities.

Time to go tend to the field.

MOVEMENT PREP

Warmup Set 1

With Lighter Weight:

5 Devil’s Press

7 Over-and-Back Dumbbell Hops

9 Double Dumbbell Squats

Warmup Set 2

With Workout Weight:

3 Devil’s Press

4 Over-and-Back Dumbbell Hops

5 Double Dumbbell Squats

Metcon

Dirt Devil (Time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses (50’s/35’s)
STIMULUS

DESCRIPTION

Working through 5 fast paced intervals for todays main conditioning piece

You’ll complete the listed work for time and rest until the next 4-minute window begins

For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts

To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

Record your time for each interval, as your final score is the slowest of the 5

Rounds begin on the [0-4-8-12-16]

DUMBBELL MOVEMENTS

Let’s choose one dumbbell weight for both weighted movements today

This weight will likely be chosen off the more difficult movement, the Devil’s Press

This station combines a dumbbell burpee with a double dumbbell snatch

There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion

Choose a moderate weight that allows you to complete the 5 reps in around 30-45 seconds

OVER-AND-BACK HOPS OVER DUMBBELLS

You’ll hop over 1 dumbbell for this station

Over and back is equal to 1 rep [20 total hops]

SUBS

DEVIL’S PRESS

10 Single Arm Devil’s Press (5 Each Side)

OVER-AND-BACK DUMBBELL HOPS

25 Double Unders

DOUBLE DUMBBELL SQUATS

20 Single Dumbbell Goblet Squats

Extra Credit

Metcon (No Measure)

Body Armor

4 Giant Sets:

15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 Minute Between Sets
STIMULUS

DESCRIPTION

Todays Body Armor focuses on the muscles of the posterior chain with 3 variations of glute bridges

These sets are not for time – focus on quality over speed

Move directly from one movement into the next and rest 1 minute between sets

You can stay at the same weight or increase wight each round for the weighted glute bridges