CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius
When obstacles arise, we often find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other option is that we keep the destination… and adjust the sails.
If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change us. And anything of that magnitude is going to mother-freaking-hard.
Let’s make it part of our identity – when times get hard, we go harder.
GENERAL WARM-UP
3 Rounds
30 Seconds Active Spidermans
30 Seconds Glute Bridges
2 Rounds
30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges
Right Leg in Round 1, Left Leg in Round 2
1 Round
1 Minute Line Hops
1 Minute Glute Bridge Walkouts
Metcon
Garage War (At Home) (3 Rounds for reps)
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters (50’s/35’s)
1 Minute Double Dumbbell Power Cleans (50’s/35’s)
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses (50’s/35’s)
1 Minute Burpees
1 Minute Rest
WORKOUT BRIEF
DESCRIPTION
You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations
Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
Write down your reps for each round during your 1 minute of rest
DUMBBELL MOVEMENTS
Use one weight for all 3 dumbbell movements
Choose this loading based on the most challenging movement for you – likely the thruster
This should be a weight that allows you to complete 21+ thrusters unbroken when fresh
Here are some notes these movements:
Power Cleans: Only one head of each dumbbell has to touch the floor in the bottom
Thrusters & Push Press: There is no re-bend of the knees after driving the dumbbells overhead
Movement Demos:
Thrusters: [Video]()
Power Cleans: Video
Push Presses: [Video]()
OVER AND BACK DUMBBELL HOPS
Just like the name suggests, you’ll jump over the handle of 1 dumbbell and back
Over and back is equal to 1 rep
If it helps with scoring, simply count total jumps and cut the number in half at the end
Click Here for a video demo of this movement
BURPEES
These are standard burpees:
Hit your chest and thighs to the floor
Jump up or step up out of the bottom
Reach full extension with a small clap overhead and some air under the feet
Extra Credit
Metcon (No Measure)
BODY ARMOR
Alternating Tabata:
Hollow Rocks
V-Ups
STIMULUS
DESCRIPTION
Workout flows as:
8 Rounds:
:20s Max Hollow Rocks, :10s Rest
:20s V-Ups, :10s Rest