CrossFit Indian Trail – At Home
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