Month: September 2018

Indian Land CrossFit – WOD

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Warm-up

Warm-up (No Measure)

Partner 1: 300 M Row/Partner 2: OH Plate Hold; Then Switch

Partner 1: 12 Half Burpees/Partner 2: Wall Sit; Then Switch

Partner 1: 100 Feet Bear Crawl/Partner 2: Plank Hold; Then Switch

Partner 1: 8 Lunges Per Leg/Partner 2: Dead Hang Hold; Then Switch

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

8 Minute AMRAP:

1000 M Row

Then W/ Remaining Time Left Complete The Following:

100 Air Squats

Max Effort Burpees W/ Remaining Time
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

8 Minute AMRAP:

1000 M Row

Then W/ Remaining Time Left Complete The Following:

70 Over The Shoulder Ball Slams (50/30)

Max Effort Hand Release Pushups
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

8 Minute AMRAP:

1000 M Row

Then W/ Remaining Time Left Complete The Following:

40 Toes 2 Bar (Knees To Elbow)

Max Effort OH Walking Lunge W/SlamBall (50/30)

Cool Down

* Couch Stretch Hold

* LAX BALL Shoulder

* Shoulder Pass Thru Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

7 Minute AMRAP:

5 DB Strict Press Right

5 DB Strict Press Left

10 Bar Kips

:20 Handstand Hold

125 M Run

Metcon

A.: Metcon (Time)

For Time:

800 M Run

63 KBS (1.5/1.0)

36 Pullups

400 M Run

24 Pullups

42 KBS (1.5/1.0)

800 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

7 Minute AMRAP:

5 DB Strict Press Right

5 DB Strict Press Left

10 Bar Kips

:20 Handstand Hold

125 M Run

Weightlifting

A1.: Bench Press (4X5 @ 30×1 Tempo )

-Rest :30 Between A1+A2-

*Pick Bench Or Shoulder Press

A1.: Shoulder Press (4X5 Reps @ 30×1 Tempo)

A2.: Feet Elevated Ring Rows (4X6-8 Reps @ 20×1 Tempo)

-Rest 2 Minutes; Go Back To A1-

Health/Function:

4X6-8 Ring Rows

Metcon

B.: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

*Band Lat Pull

*KB Shoulder Distraction

*LAX Ball Scapula

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

1:30 Minute Bike Slow

1 Minute Bike Moderate

:30 Bike Fast

+

2 Rounds:

5 Alternating Child’s/Cobra Pose

5 Single Leg KB Deadlift Each Leg

10 Russian KBS

10 Good Mornings

Metcon

A.: Metcon (Time)

5 Rounds:

6 Push Jerks (135/95)

9 Hang Power Clean

12 Deadlifts

30/25 Calorie Bike

-Rest 2 Minutes Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1:30 Minute Bike Slow

1 Minute Bike Moderate

:30 Bike Fast

+

2 Rounds:

5 Alternating Child’s/Cobra Pose

5 Single Leg KB Deadlift Each Leg

10 Russian KBS

10 Good Mornings

Weightlifting

A.: Deadlift (4X5 @ 30×1 Tempo @ 70/75/75/75%)

Health/Function:

4X6-8 Reps Deadlift

Metcon

B.: Metcon (Time)

3 Rounds:

12 Hang Power Cleans (Rx=135/95)

36/30 Calorie Bike

-Rest 3 Minutes Between Rounds-
Rx+=(165/115)

Health/Function:

5 Rounds:

8 Hang Power Cleans

16/13 Calorie Bike

-Rest 2 Minutes Between Rounds-

Cool Down

*Multi Direction Child’s Pose

*Cage Hamstring Hold

*Olympic Wall Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

100 M OH Plate Walk

25/20 Calorie Row

5 Sampson Lunges Per Leg

10 Leg Swings Each Direction

5 Grasshoppers Per Leg

10 Walking Lunges

Metcon

A.: Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Ball Slams (30/20)

1-2-3-4-5-6-7-8-9-110

Push Press (95/65)

1-2-3-4-5-6-7-8-9-10

Calorie Row

2-4-6-8-10-12-14-16-18-20

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

100 M OH Plate Walk

25/20 Calorie Row

5 Sampson Lunges Per Leg

10 Leg Swings Each Direction

5 Grasshoppers Per Leg

10 Walking Lunges

Weightlifting

A.: Paused Front Squat (5X3 Reps @ 24X1 Tempo; Nothing Over 65% 1 Rm)

Paused Front Squats Or Overhead Squats

A.: Overhead Squat (5X3 Reps @ 24×1 Tempo)

Metcon

B.: Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Push Press (Rx=95/65)

20-18-16-14-12-10-8-6-4-2

Calorie Row
Health/Function:

10-9-8-7-6-5-4-3-2-1

Push Press

Calorie Row

Cool Down

*Wrist Sit Backs

*Grasshopper Hold

*Butterfly

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

3 Lying Rope Pulls

6 Yoga Pushups

9 Standing Calf Raises

12 Over Under Hugs

15/12 Calorie Bike

18 Shoulder Taps

30 Mountain Climbers Total

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

5 Burpee Box Jumps (24/20″)

10/8 Calorie Bike

15 Alternating DB Snatches (40/25)
-Rest 5 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

5 Pullups

10 Burpees

30 Ab Mat Situps

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Lying Rope Pulls

6 Yoga Pushups

9 Standing Calf Raises

12 Over Under Hugs

15/12 Calorie Bike

18 Shoulder Taps

30 Mountain Climbers Total

Metcon

A.: Metcon (No Measure)

EMOM For 10 Minutes:

Evens: 6-8 Ring Pushups @ 30×1 Tempo

Odds: 1-2 Rope Climbs
Health/Function:

Evens: Cage Assisted Pushups

Odds: Single Arm DB Row 5-6 Per Arm @ 20×1

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

12 Burpee Box Jumps (Rx=24/20″)

16 Alternating DB Snatches (Rx=40/25)

32 Ab Mat Situps
-Rest 6 Minutes Between B+C-

C.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

50 Double Unders

20/16 Calorie Bike

12 Burpees To 6″ OH Target
Health/Function:

75 Penguin Hops Or 125 Singles

15/12 Calorie Bike

8 Burpees To 6″ OH Target

Cool Down

*Banded Shoulder Opener

*Lying Shoulder Rotation

*Standing Calf Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

5 Ankle Pulses Per Leg

5 Grasshoppers Per Leg

10 Hip Circles Internal/External Rotation

10 Air Squats

125 M Run

30 Jumping Jacks

Metcon

A.: Metcon (Time)

For Time:

800 M Run

80 KBS (1.5/1.0)

600 M Run

60/48 Calorie Bike

400 M Run

40 Wall Balls (20/14)