CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
WARMUP
30 Seconds Single Unders
30 Seconds Lateral Squats https://www.youtube.com/watch?v=RTlsrgLBxUU
30 Seconds Active Spidermans https://youtu.be/tGxCop_0yRQ
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers https://youtu.be/834tNnoe53A
30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops https://www.youtube.com/watch?v=VoIEWe3UfCY
30 Seconds Single Unders
30 Seconds Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA0
30 Seconds Slow Burpees
Metcon
Five Below (At Home) (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters
STIMULUS
DESCRIPTION
5 Minutes on and 5 minutes off in today’s fast paced intervals
With rest built in, we’re looking to bring the effort with each round
After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement
Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps
DOUBLE UNDERS
You won’t return to the double unders after completing the listed work in each AMRAP
To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes
Choose a rep number or variation from “subs” that will allow you to accomplish this
DUMBBELL MOVEMENTS
Each movement uses two dumbbells and involves a squatting pattern
As the reps decrease, the complexity of the movement will increase
We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
This should be a load that allows you to complete at least 9 clusters unbroken when fresh
Within the workout, we’re looking to complete each movement with 1 break max
Click Here to see a demo of the dumbbell cluster
LATERAL DUMBBELL BURPEES
You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees
The feet should pass over the handle of the bell on the jump
Setting the hips up far enough forward in the burpee can be helpful with this
You can jump or step up out of the burpee
There is no need to stand to full extension on the jump over
MODIFICATIONS
DOUBLE UNDERS
150 Single Unders (1.5x)
100 Line Hops
50 Over and Back Dumbbell Hops
75 Plate Hops
100 Double Taps
DUMBBELL THRUSTERS
Dumbbell Goblet Thrusters
Odd Object Thrusters
Single Arm Dumbbell Thrusters
DUMBBELL CLUSTERS
Single Dumbbell Squat Clean Thrusters
Odd Object Squat Clean Thruster
Extra Credit
Metcon (No Measure)
Body Armor
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts
Rest 1:30 Between Sets
STIMULUS
DESCRIPTION
Todays Body Armor features 3 movements that will target the upper and lower body
Each round lasts 90 seconds and is followed by 90 seconds of rest
Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement
Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds
You can use different weights for the dumbbell movements – they do not have to be the same
MODIFICATIONS
DOUBLE DUMBBELL RUSSIAN SWINGS
Single Dumbbell Russian Swings (30 Seconds Each Side) https://youtu.be/O8hRTgHb6Uc
BANDED PULL APARTS
30 Seconds Double Dumbbell Plank Rows https://youtu.be/kNwcFuu9zXA
1 Minute Single Dumbbell Plank Rows (30 Seconds Each Side)
MOVEMENT VIDEOS
Dumbbell Overhead Tricep Extensions: https://youtu.be/7WBhyF4qWE4
Double Dumbbell Russian Swings: https://www.youtube.com/watch?v=anQGW1KB-04
Banded Pull Aparts: https://youtu.be/O3kpjgGAfp4