Month: June 2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

200 M Run

+

5 Power Jumps

10 Mountain Climbers Total

15 Shoulder Taps Total

30 Jumping Jacks

15 Standing Calf Raises

10 Half Burpees

5 Lunges Per Leg

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

(1 Works/1 Rests)

8 Minute AMRAP:

25 Hang Power Cleans (135/95)

50 Box Jumps (24/20)
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

8 Mintue AMRAP:

50 OH Plate Lunges (45/25)

50 Weighted Ab Mat Situps
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

8 Minute AMRAP:

Max Effort Lateral Burpees Over Barbell

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Bar Kips

15 Spinal Twists Per Side

125 M Run

10 Empty Bar Front Rack Lunges

15 Barbell Good Mornings

Metcon

A.: Metcon (Time)

4 Rounds:

10 Power Cleans (115/85)

10 Pullups (Ring Rows)

20 Ab Mat Situps

400 M Run

100 M Ball Slam Walk (50/30)

-Rest 3 Minutes-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Bar Kips

15 Spinal Twists Per Side

200 M Run

10 Empty Bar Front Rack Lunges

15 Barbell Good Mornings

+

Snatch Pull Technique

Weightlifting

A.: Deadlift (1X5;4X3 Reps)

Health/Function:

4X5-6 Reps

*Go By Feel On Weight

Metcon

B.: Metcon (Time)

3 Rounds:

4 Snatch Pulls (As Heavy As Possible)

6 Pullups

400 M Run

-Rest 3 Minutes-

Health Function:

4 Rounds:

3 Snatch Pulls

5 Renegade Rows Per Arm (No Push Up)

200 M Run

-Rest 2 Minutes-

Rx+=3 Bar Muscle Ups

Cool Down

*Banded Hamstring Pull Multi Direction

*Olympic Wall Squat

*PVC Snatch Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

200 M Bike Easy

200 M Bike Moderate

200 M Bike Hard

+

:30 Plank Hold

20 PVC Pass Thrus Each Direction

10 Half Burpees

Metcon

A.: Metcon (Time)

28 Minute AMRAP:

3000 M Bike

60 DB Step Ups (35/20)(20/16″)

30 DB Push Press (35/20)

5 Wall Walks

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

200 M Bike Easy

200 M Bike Moderate

200 M Bike Hard

+

:30 Plank Hold

20 PVC Pass Thrus Each Direction

10 Half Burpees

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

2500 M Bike

750 M Row

40 Burpees

Health/Function:

4 Rounds:

500 M Bike

400 M Row

12 Burpees

-Rest 2 Minutes-

Cool Down

*Lying Shoulder Rotation

*Lax Ball Glute

*Banded Elbow Opener

B.: Metcon (No Measure)

3 Rounds:

12-15 Banded Face Pulls

-Rest :30-

:30 Hollow Rock

-Rest 1 Minute-

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Ring Rows

5 Pike Pushups

5 Grasshoppers Per Leg

10 Scap Pulls

5 Tempo Air Squats @ 24X1

5 Yoga Pushups

10 Shoulder Taps Per Arm

:20 Dead Hang Hold

Metcon

A.: Metcon (AMRAP – Reps)

3 Rounds:

1 Minute Max Effort Wall Balls (20/14)

1 Minute Max Effort DB Renegade Rows

1 Minute Max Effort Row Calories

1 Minute Max Effort Burpees

1 Minute Max Effort Walking Lunges

1 Minute Max Effort Row Calories

-Rest 1 Minute Between Rounds-

Cool Down

*Banded Lat Pull

*Banded Shoulder SInk

*Lax Ball Pec

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Ring Rows

5 Pike Pushups

5 Grasshoppers Per Leg

10 Scap Pulls

5 Tempo Air Squats @ 24X1

5 Yoga Pushups

10 Shoulder Taps Per Arm

:20 Dead Hang Hold

Weightlifting

A1.: Paused Front Squat (4X3 Reps @ 24×1 Tempo; Low Percentages )

Health/Function:

Paused Front Squats: 4X5 Reps @ 32X1 Tempo

-Rest 1 Minute Then Perform A2-

A2.: Handstand Push-ups (4XMax Effort Reps)

*Rx+=Deficit Strict HSPU

*Health/Function=Box/Inchworm/Regular/Cage Assisted

-Rest 2 Minutes Then Go Back To A1-

Metcon

B.: Metcon (Time)

10 Rounds:

4 Strict Chinups

6 Push Press (Rx=135/95)

Health/Function:

10 Rounds:

6 Ring Rows

6 Push Press

Rx+= Shoulder To Overhead (155/105)

Cool Down

*Banded Lat Pull

*Banded Shoulder SInk

*Lax Ball Pec

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

3 Rounds:

150 M Row

15 Bounding Jumps

10 Downward Dog Calf Raises Per Leg

5 Tuck Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

300 M Row

25 Double Unders (10 Box Jumps)

10 Ring Rows
-Rest 4 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Med Ball Cleans (20/14)

15 Med Ball Ab Mat Situp Tosses

20 Calorie Bike

Cool Down

*KB Calf Smash

*Pigeon

*Grasshopper Hold

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

150 M Row

15 Bounding Jumps

10 Downward Dog Calf Raises Per Leg

5 Tuck Jumps

Metcon

A.: Metcon (Time)

For Time:

1000 M Row

100 Double Unders (18 Box Over Jumps)

@ 75%

-Rest 3 Minutes-

800 M Row

80 Double Unders (15 Box Over Jumps)

@ 80%

-Rest 3 Minutes-

600 M Row

60 Double Unders (12 Box Over Jumps)

@ 85%

-Rest 2 Minutes-

400 M Row

40 Double Unders (9 Box Over Jumps)

@ 90%

-Rest 2 Minutes-

200 M Row

20 Double Unders (6 Box Over Jumps)

@ 95%

Health/Function:

5 Rounds:

300 M Row @ 75%

10 Box Step Ups

-Rest 1 Minute-

200 M Row @ 85%

6 Box Step Ups

-Rest 2 Minutes-

Cool Down

*KB Calf Smash

*Pigeon

*Grasshopper Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Banded Good Mornings

8 Russian KBS ( 1 Sec Hold)

6 KB Goblet Squat @ 20×1

4 Grasshoppers Per Leg

Metcon

A.: Metcon (Time)

5 Rounds:

8 DB Thrusters (40/25)

12 Hand Release Pushups

16 KBS

400 M Run

-Rest 2 Minutes Between Rounds-

Cool Down

*BB Quad Smash

*Runner’s Stretch

*Cobra/Child’s Pose