Month: August 2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

12/10 Calorie Row

:20 HS Hold

15 PVC Pass Thrus Each Direction

10 Scap Pulls

2 Wall Walks

A.: Metcon (AMRAP – Rounds and Reps)

28 Minute AMRAP:

2 Rope Climbs (6 Seated Rope Pulls)

12 Hand Release Pushups

24/20 Calorie Row

2 Wall Walks

12 Burpees

24/20 Calorie Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

12/10 Calorie Row

:20 HS Hold

15 PVC Pass Thrus Each Direction

10 Scap Pulls

2 Wall Walks

Metcon

A.: Metcon (No Measure)

4 Rounds (Not For Time; For Quality):

2 Rope Climbs

5-7 Handstand Pushups
Health Function:

Every 2 Minutes For 10 Minutes:

8 Ring Rows @ 30×1 Tempo

8 Pike/Cage Assisted/Box Push Ups @ 30×1 Tempo

B.: “Scalper” (AMRAP – Rounds and Reps)

24 Minute AMRAP:

48/40 Calorie Row

36 Alternating DB Power Snatch (50/30)

24 Burpee Box Jumps (24/20)

Health Function Option

5 Rounds:

12 Alternating DB Hang Power Snatch

10 Burpees

20/16 Calorie Row

-Rest 1 Minute Between Rounds-

Cool Down

* 3 Minute Cooldown Walk/Row/Bike

*LAX Ball To Scapula

*KB Calf Smash

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Good Mornings

20 PVC Toe Taps

10 PVC Standing Twists

10 Russian KBS

5 Alternating Cobra/Childs Pose

A.: Metcon (Time)

Every 5 Minutes For 30 Minutes:

6 Moderate Deadlifts

200 M Run

9 Calorie Bike

200 M Run

12 Wall Balls (20/14)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

350 M Bike

10 PVC Good Mornings

20 PVC Toe Taps

10 PVC Standing Twists

10 Russian KBS

5 Alternating Cobra/Childs Pose

Weightlifting

A.: Deadlift (4X3 Reps; Every Set Above 80%)

Health/Function:

4X5-6 Reps

Metcon

B.: Metcon (Weight)

EMOM For 12 Minutes:

Evens: 6-8 Moderate Unbroken Front Squats

Odds: 325-375 M Bike

Cool Down

*Spinal Twist Hold

*Scorpion Hold

*Sit And Reach

*Butterfly

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

:30 Slow Row

:30 Moderate Row

:30 Fast Row

20 Standing Calf Raises

10 Bar Kips

20 Shoulder Taps

10 Ring Rows

:30 Slow Row

:30 Moderate Row

:30 Fast Row

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

400 M Row

40 Double Unders
Health/Function:

400 M Row

60 Singles

6 Broad Jumps

-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

18 Push Press (Rx-75/55)

12 Pullups

6 Bar Facing Burpees

*Rx+=CTB Pullups
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

400 M Row

40 Double Unders
Health/Function:

400 M Row

60 Singles

6 Broad Jumps

-Rest 3 Minutes Between C+D-

D.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

18 Push Press (Rx-75/55)

12 Pullups

6 Bar Facing Burpees

*Rx+=CTB Pullups

Cool Down

*Banded Shoulder Sink

*BB Calf Smash

*Lying Shoulder Rotation

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

:30 Slow Row

:30 Moderate Row

:30 Fast Row

20 Standing Calf Raises

10 Bar Kips

20 Shoulder Taps

10 Ring Rows

:30 Slow Row

:30 Moderate Row

:30 Fast Row

Warm-up

Warm-up (No Measure)

:30 Slow Row

:30 Moderate Row

:30 Fast Row

20 Standing Calf Raises

10 Bar Kips

20 Shoulder Taps

10 Ring Rows

:30 Slow Row

:30 Moderate Row

:30 Fast Row

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X 9 Minute AMRAP:

1000 M Row

15 Push Press (75/55)

30 Burpees

45 Ab Mat Situps

60 Ball Slams (30/20)

75 Double Unders (210 Singles)

*Start Back Where You Left Off

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

5 Side Lunges Per Leg

10 Leg Swings Each Direction

15 Downward Dog Each Leg

125 M Run

15 Hip Circles Each Direction

10 Air Squats @ 20×1 Tempo

5 Squat Toe Holds

Warm-up

Warm-up (No Measure)

5 Side Lunges Per Leg

10 Leg Swings Each Direction

15 Downward Dog Each Leg

125 M Run

15 Hip Circles Each Direction

10 Air Squats @ 20×1 Tempo

5 Squat Toe Holds

Metcon

A.: Metcon (Time)

For Time:

100 M Walking Lunges

400 M Run

50 KBS (1.5/1.0)

50 Burpees

400 M Run

100 M Walking Lunges

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Side Lunges Per Leg

10 Leg Swings Each Direction

15 Downward Dog Each Leg

125 M Run

15 Hip Circles Each Direction

10 Air Squats @ 20×1 Tempo

5 Squat Toe Holds

Weightlifting

A.: Back Squat (3X3 Reps @ 80/82.5/85% )

Health/Function:

4X5-6 Reps; Use Box If Needed

B.: Back Squat (1 Set Max Effort Reps @ 80% 1RM)

Metcon

C.: Metcon (Time)

Every 3 Minutes For 15 Minutes:

5 Back Rack Lunges Per Leg (Rx=95/65)

10 KBS (Rx=2.0/1.5)

200 M Run
Health/Function:

Every 3 Minutes For 15 Minutes

12 Walking Lunges

12 KBS

125 M Run

Cool Down

*Couch Stretch

*Banded Hamstring Distraction

*Grasshopper Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Bike Easy

1 Minute Bike Moderate

5 Inchworm Pushups

5 Single Arm DB Press Right

5 Single Arm DB Press Left

5 Single Arm DB Row Right

5 Single Arm DB Row Left

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

2000 M Bike

30 DB Push Press (40/25)

30 DB Goblet Squat (40/25)
-Rest 5 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

500 M Run

30 DB Hang Clean And Jerk (15 Left/15 Right)

30 Ring Rows

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Bike Easy

1 Minute Bike Moderate

5 Inchworm Pushups

5 Single Arm DB Press Right

5 Single Arm DB Press Left

5 Single Arm DB Row Right

5 Single Arm DB Row Left

Weightlifting

A1.: Shoulder Press (3X5 Reps @ 40×1 Tempo)

-Rest 1 Minute Between A1+A2-

A2.: Pendlay Row (3X6-8 Reps @ 31X1 Tempo)

-Rest 2 Minutes; Go Back To A1-

Metcon

B.: Metcon (Time)

5 Rounds:

6 Hang Power Clean (Rx=135/95)

6 Push Jerk

600 M Bike

-Rest 1 Minute Between Rounds-

Rx+=(155/105)
Health/Function:

5 Rounds:

5 Hang Power Clean

5 Push Press

500 M Bike

-Rest 90 Seconds-

Cool Down

*Cobra/Child’s Pose

*Pigeon

*Banded Shoulder Distraction