CrossFit Indian Trail – At Home
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