CrossFit Indian Trail – At Home

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Warm-up

Warm-up (No Measure)

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.

MOBILITY

Banded Tricep Stretch

Calf Stretch

Butterfly Stretch

ACTIVATION

3 Sets

100 Meter Jog

10 Box Step-Ups

10 Hollow Rocks

10 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Slumber Party (At Home) (Time)

“Slumber Party”

2 Rounds:

20 Double Dumbbell Push Jerks (50’s/35’s)

4 Rounds of “Cindy”

800m Run

Extra Credit

Metcon (No Measure)

BODY ARMOR

Alternating Double Tabata x 4 Rounds:

A) :40s On – Fluitter Kicks, :20s Off

B) :40s On – Hollow Rocks, :20s Off
STIMULUS

Today’s Body Armor focuses on the midline, specific through static position strengthening

The alternating Tabata is 8:00 long

We’ll complete :40s Max Flutter Kicks, and then rest :20s (until the turn of the minute)

Then we’ll do the same for the Hollow Rocks

Repeat that 2:00 round a total of 4 times for the 8:00