CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
3 Rounds
30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach https://youtu.be/tGxCop_0yRQ
30 Seconds Down Dog https://www.youtube.com/watch?v=pASLkvDHyxE
3 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers https://youtu.be/834tNnoe53A
Metcon
Bergeron DBeep Test (AMRAP – Rounds and Reps)
On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement
STIMULUS
DESCRIPTION
The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”
Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
When you are no longer able to complete the work within the minute, the workout is done
Your score is total completed rounds and reps
The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
For Example:
If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes
In this scenario, record your score as total completed “On the Minute” rounds
To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
Round 11: 8 Reps of Everything
Round 12: 9 Reps of Everything
Round 13: 10 Reps of Everything…
Use one dumbbell for this movement, holding one head in each hand
It’s essentially like holding a very short barbell
Demo: https://youtu.be/-R_zfwIR3nU
Bergeron DBeep Test (No Equipment) (AMRAP – Rounds and Reps)
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement
STIMULUS
DESCRIPTION
The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”
Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
When you are no longer able to complete the work within the minute, the workout is done
Your score is total completed rounds and reps
The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
For Example:
If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes
In this scenario, record your score as total completed “On the Minute” rounds
To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
Round 11: 8 Reps of Everything
Round 12: 9 Reps of Everything
Round 13: 10 Reps of Everything…
MOVEMENT VIDEOS
How to Create an Odd-Object https://youtu.be/babynjrLqbg
Odd-Object Thrusters https://youtu.be/qsHkVCkeab0
Odd-object Ground to Overhead https://youtu.be/kRsckQhX0is
Extra Credit
Metcon (No Measure)
Body Armor
AMRAP 5:
Strict Pull-ups
Every Minute on the Minute:
7 Dumbbell Push-ups
STIMULUS
DESCRIPTION
Today’s body armor is max strict pull-ups in 5 minutes
However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute
Place your hands on dumbbell handles to create a slight deficit
MODIFICATIONS
Strict Pull-ups
inverted Rows https://youtu.be/wdadrFLlC2s
Odd-Object Rows https://youtu.be/5bTX5qKWtEA
Dumbbell Push-ups
No deficit
Elevated feet
MOVEMENT VIDEOS
Dumbbell Push-ups: https://youtu.be/SP2Lte5x9WM