7/31/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

1200 M Bike

+

2x:

5 High Hang Pulls

5 Good Mornings

5 Front Rack Lunges Per Leg

5 Power Jumps

Metcon

B. : Metcon (Time)

Every 10 Minutes For 40 Minutes:

1500 M Bike

25 KBS

25 Box Jumps (20/16″)

25 Ab Mat Situps

7/31/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1200 M Bike

+

2x:

5 High Hang Pulls

5 Good Mornings

5 Front Rack Lunges Per Leg

5 Power Jumps

Weightlifting

A.: Hang Clean (5-4-4-3-3)

Health/Function:

5X5 Hang Power Clean

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

12 KBS (1.5/1.0)

12/10 Calorie Bike

12 Box Jumps (24/20″)
Health/Function:

16 Minute AMRAP:

10 KBS

10/8 Calorie Bike

10 Step Ups

Cool Down

*KB Calf Smash

*KB Tricep Smash

*Banded Lat Distraction

7/30/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

3 Inchworm Pushups

6 Grasshoppers Per Leg

3 Sampson Stretch Per Leg

6 Side Lunges Per Leg

12 PVC Pass Thrus

200 M Row

Metcon

A.: Metcon (Time)

EMOM For 30 Minutes:

1st: 12-15 Wall Balls

2nd: 9-12 DB Push Press

3rd: 12-15 Calories

4th: 9-12 Burpees Over Rower

5th: Rest

7/30/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

3 Inchworm Pushups

6 Grasshoppers Per Leg

3 Sampson Stretch Per Leg

6 Side Lunges Per Leg

12 PVC Pass Thrus

200 M Row

Metcon

A.: Metcon (Weight)

Every Minute On The Minute For 20 Minutes:

1st: 5 Back Squats @ 40×1 Tempo @ 60% 1RM

2nd: 6-8 Single Arm DB Press Left @ 40×1 Tempo

3rd: 6-8 Single Arm DB Press Right @ 40×1 Tempo

4th: Rest

B. : Metcon (Distance)

Row Sprints: 5x:20 On/1:40 Off

C.: Metcon (No Measure)

Hollow Rock Holds: 4X:20-:30 On/1 Minute Off

Health/Function:

Plank Hold

Cool Down

*Runner’s Stretch

*Pigeon

*Butterfly

7/28/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

4 Grasshoppers Per Leg

8 Single Arm DB Press Per Arm

8 Bar Kips

4 Lunges Per Leg

150 M Row

Metcon

A.: Metcon (Distance)

Teams Of 3 (2 People Work/1 Rests):

30 Minute AMRAP (Rotate To Next Station Every 2 Minutes)

Station A:

5 Pullups

5 DB Hang Power Snatch Right (40/25)

5 DB Hang Power Snatch Left

10 Front Rack DB Walking Lunges (5/Leg)

Station B: Max Meters Row

Station C: Rest

*Leave Rower On Entire Workout

*Person Rotating From C To A Picks Up Where Your Teammate Was In The Round

* Station A-Each Full Round Counts As 250 M To Add At The End To Station B Running M Score

7/27/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Toe Walks

Elephant Walk

Karaoke

High Knees

Buttkicks

Power Skips

+

2 Rounds:

4 Empty Bar Thrusters

4 Tempo Pushups @ 40×1

15 Bounding Jumps

125 M Run

Metcon

A.: Metcon (Weight)

Every 4 Minutes For 28 Minutes Complete The Following:

8 Thrusters (95/65)

30 Double Unders

300 M Run

8 HSPU

*RX+=Strict HSPU/(135/95)
Health Function Option:

10 Wall Balls

15 Box Step Ups

200 M Run

10 Cage Assisted Pushups

Cool Down

*BB Calf Smash

*Shoulder Against The Wall Hold

*LAX BALL Glute

7/27/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Down+Back:

Toe Walks

Elephant Walk

Karaoke

High Knees

Buttkicks

Power Skips

+

2 Rounds:

4 Empty Bar Thrusters

4 Tempo Pushups @ 40×1

15 Bounding Jumps

125 M Run

Metcon

A.: Metcon (Time)

Every 4 Minutes For 32 Minutes:

8 Hand Release Pushups

12 Thrusters (65/45)

24 Double Unders (48 Singles+6 Broad Jumps)

125 M Run

7/26/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1000 M Bike

+

2 Rounds:

10 1 Legged KB DL Per Side

10 KB Halos Each Direction

10 KB Romanian DL

10 Russian KBS

Weightlifting

A.: Deadlift (Build To A 1 Rep Max)

Health/Function:

1X5-6 Reps

2X4-5 Reps

2X3-4 Reps

Metcon

B.: Metcon (Time)

5 Rounds:

15/12 Calorie Bike

3 Rope Climbs (15 Ft)

Rx+=2 Legless
Health/Function Option:

5 Rounds:

12/10 Calorie Bike

8 Plank Pulls Per Arm

8 K2E Or 12 Ab Mat Situps

Cool Down

*Banded Hamstring Pull

*Cobra Pose

*LAX BALL Scapula

7/26/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

1000 M Bike

+

10 1 Legged KB DL Per Side

10 KB Halos Each Direction

10 KB Romanian DL

10 Russian KBS

Metcon

A.: Metcon (Time)

For Time:

1500 M Bike

8 Rope Climbs

50 Ab Mat Situps

1500 M Bike

6 Rope Climbs

40 Ab Mat Situps

1500 M Bike

4 Rope Climbs

30 Ab Mat Situps

*Scaled=Seated Rope Pulls

7/25/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

24 Standing Calf Raises

12 Calorie Row

9 Air Squats @ 30×1 Tempo Thumbs On Shoulders

6 Half Burpees

3 Tuck Jumps

Metcon

A.: Metcon (AMRAP – Reps)

4 Rounds:

:30 Max Effort Burpees

:30 Max Effort Box Jumps (30/24″)

1 Minute Max Effort Over The Shoulder Ball Slam (50/30)

2 Minute Max Effort Calorie Row

-Rest 2 Minutes-

B.: Metcon (No Measure)

Banded Pull Aparts: 3X12-15 Reps; Rest 2 Mins

Cool Down

*Couch Stretch

*Banded Grasshopper Hold

*KBS Calf Smash