Month: October 2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

100 M Row Arms Only

200 M Row Arms+Back (no legs)

300 M Row Arms+Back+Legs

+

2x:

5 Alternating Cobra/Childs Pose

10 Spinal Twists Each Side

5 Alternating Cat/Camel

10 Good Mornings

Metcon

A.: Metcon (Time)

For Time:

31/25 Calorie Row

31 Pullups (Jumping Pullups)

31 KB Goblet (1.5/1.0)

31/25 Calorie Row

31 Hand Release Pushups

31 KBS (1.5/1.0)

31/25 Calorie Row

31 Lunges Per Leg

31 Double Unders (63 Singles)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

100 M Row Arms Only

200 M Row Arms+Back (no legs)

300 M Row Arms+Back+Legs

+

2x:

5 Alternating Cobra/Childs Pose

10 Spinal Twists Each Side

5 Alternating Cat/Camel

10 Good Mornings

Weightlifting

A.: Deadlift (3-2-2-1 @ 80/85/90/95%)

Health/Function:

4X5-6 Reps

Metcon

B.: Metcon (Time)

For Time:

31/25 Calorie Row

31 Front Squats (Rx=135/95)

31 KBS (Rx=1.5/1.0)

31 HSPU (Scaled-Box/Inchworm/HR Pushups/Cage Assisted)

31/25 Calorie Row
Rx+= 155/105, 2.0/1.5

Health/Function:

3 Rounds:

20/16 Calorie Row

10 KBS

10 KB Goblet Squats

10 Pushups

-Rest 2 Minutes Between Rounds-

Cool Down

*Cobra/Child’s Pose

*Grasshopper Hold

*Broken Toe

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

10 Yoga Pushups

20 Downward Dog Calf Raises

10 DB Strict Press

20 Jumping Jacks

10 DB Halos Each Direction

200 M Run

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

36 Minute AMRAP:

400 M Run

18 Box Jumps (20/16″)

18 Burpees

18 Ab Mat Situps

9 DB Renegade Rows (40/25)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Yoga Pushups

20 Downward Dog Calf Raises

10 DB Strict Press

20 Jumping Jacks

10 DB Halos Each Direction

200 M Run

Weightlifting

A.: Shoulder Press (3-2-2-2 @80/85/90/95%)

*Pick Bench OR Shoulder Press

Health/Function:

4X5-6 Reps

A.: Bench Press (3-2-2-2 @ 80/85/90/95%)

*Pick Bench Or Shoulder Press

Health/Function:

4X5-6 Reps

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

800 M Run

6 Rope Climbs (Scaled Option-18 Ring Rows+18 Knees To Elbows)

18 Burpee Box Jumps (Rx=24/20″)
Health/Function:

20 Minute AMRAP:

200 M Run

5 Half Burpees

10 Step Ups

10 Ring Rows

10 Ab Mat Situps

Cool Down

*Banded Lat Pull

*LAX Ball Scapula

*Lying Shoulder Hand Thru Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

3 Minute Air Bike (Increase speed each minute)

+

2 Rounds:

5 Grasshoppers Per Leg

5 Squat Toe Holds

5 Power Jumps

10 Knee Push Outs Each Side

Metcon

A.: Metcon (Time)

4 Rounds:

25/20 Calorie Bike

30 Walking Lunges (Total)

25/20 Calorie Bike

30 Air Squats

-Rest 2 Minutes Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Air Bike (Increase speed each minute)

+

2 Rounds:

5 Grasshoppers Per Leg

5 Squat Toe Holds

5 Power Jumps

10 Knee Push Outs Each Side

Weightlifting

A.: Back Squat (3-2-2-1 @ 80/85/90/95%)

Health/Function:

4X5-6 Back Squats/Box Squats

Metcon

B.: Metcon (Time)

3 Rounds:

12/10 Calorie Bike

12 Air Squats

12/10 Calorie Bike

12 DB Walking Lunges; 6 Per Leg (Rx=40/25)

12/10 Calorie Bike

-Rest 3 Minutes Between Rounds-
Rx+= Double DB Rack Squat

Health Function:

3 Rounds:

10 Air Squats

20 Walking Lunges

25/20 Calorie Bike

-Rest 3 Minutes Between Rounds-

Cool Down

*Banded Couch Stretch

*Butterfly

*Pigeon

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

750 M Bike

5 Sampson Lunges Per Leg

5 Grasshoppers Per Leg

10 Alternating Downward Dog Toe Touches Per Side

10 Alternating Cobra/Childs Pose

15 Air Squats

200 M Run

Metcon

A.: Metcon (Time)

(Teams Of 2; 1 works/1 rests)

For Time:

800 M Run (200 M Splits)

75 KBS (1.5/1.0)

4000 M Bike

100 M Walking Lunges

4000 M Bike

75 Ball Slams (30/20)

800 M Run (200 M Splits)

Indian Land CrossFit – Olympic Lifting Seminar

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

100 M OH Plate Walk

20/16 Calorie Row

10 Wall Squats

10 Empty Bar Push Press

8 Empty Bar Hang Power Snatch

6 Empty Bar OHS

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

30/24 Calorie Row

16 DB Push Press (40/25)

16 DB Alternating Snatch

8 Burpees
-Rest 5 Minute Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

400 M Run

5 DB Renegade Rows (40/25)

Single Arm OH 50 Foot Walking Lunges Left (40/25)

Single Arm OH 50 Foot Walking Lunges Right (40/25)

20 Wall Balls (20/14)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

100 M OH Plate Walk

20/16 Calorie Row

10 Wall Squats

10 Empty Bar Push Press

8 Empty Bar Hang Power Snatch

6 Empty Bar OHS

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10 Hang Power Snatch (Rx=95/65)

15 Wall Balls (Rx=20/14)
*Rest 3 Minutes Between A+B-

Health/Function:

10 Alternatind DB Snatches

10 Wall Balls

B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

15 Push Press (Rx=95/65)

30/24 Calorie Row
*Rest 4 Minutes Between B+C-

Health/Function:

8 Push Press

16/13 Calorie Row

C.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

15 Hang Power Snatch (Rx=95/65)

20 Overhead Squats

25 Push Press

30 Wall Balls (Rx=20/14)

Max Effort Calorie Row With Time Remaining

Cool Down

*Banded Elbow Opener

*Banded Shoulder Distraction

*Grasshopper Hold