11/30/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Clockwise/Counter Clockwise Rotations

10 PVC Shoulder Distractions

5 PVC Sweep Circles Clockwise/Counter Clockwise

5 PVC Sampson Lunges Per Leg

5 PVC OH Squats @ 40×1 Tempo

125 M Run

Weightlifting

A.: Overhead Squat (3X5-6 Reps)

Metcon

B.: Metcon (Time)

4 Rounds:

25 Ab Mat Situps

200 M Run

12 Wall Balls (Rx=20/14)
Rx+= 15 GHD’s

Health/Function:

10 Minute AMRAP:

15 Ab Mat Situps

125 M Run

8 Wall Balls

Cool Down

*KB Shoulder Distraction

*Banded Hamstring Distraction

*Broken Toe

11/30/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Clockwise/Counter Clockwise Rotations

10 PVC Shoulder Distractions

5 PVC Sweep Circles Clockwise/Counter Clockwise

5 PVC Sampson Lunges Per Leg

5 PVC OH Squats @ 40×1 Tempo

125 M Run

Metcon

A.: Metcon (Time)

10 Rounds:

5 OH Squats (75/55)

10 KBS (1.5/1.0)

15 Ab Mat Situps

200 M Run

11/29/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

150 M Row 65%

125 M Row 75%

100 M Row 85%

20 Bounding Jumps

15 Good Mornings

10 Downward Dog Calf Raises

5 Wall Squats

5 Tuck Jumps

Metcon

A. : Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

15 Deadlifts (Rx=185/125)

300 M Row

40 Double Unders (80 Singles+15 Lateral Bar Hops)
-Rest 4 Minutes Between A+B-

Rx+=Deadlifts (225/155)

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

10Power Cleans (Rx=135/95)

15 Burpee Box Over Jumps (Rx=24/20″)
-Rest 4 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

7 Minute AMRAP:

15 Deadlifts (Rx=185/125)

15 Power Cleans (Rx=135/95)

20 Burpee Box Over Jumps (Rx=24/20″)

50 Double Unders (100 Singles+20 Lateral Bar Hops)

Max Effort Row Meters With Time Remaining

Cool Down

*Cobra’s/Child’s

*Butterfly

*Runner’s Stretch

11/29/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

200 M Row 65%

150 M Row 75%

100 M Row 85%

20 Bounding Jumps

15 Good Mornings

10 Wall Squats

5 Tuck Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

48 Double Unders

24/20 Calorie Row

12 Deadlifts (135/95)

10 Box Over Jumps (20/16″)
-Rest 6 Minutes-

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

24 Double Unders

12/9 Calorie Row

6 Deadlifts (135/95)

5 Box Over Jumps (20/16″)

11/28/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

10 Ankle Circles Each Direction

10 DB Push Press; 1 Second Pause In Dip

10 Yoga Push Ups

20 Downward Dog Calf Raises

10 Over Under Hugs

5 Wall Rotations W/ Shoulder Per Arm

200 M Run

Metcon

A.: Metcon (Time)

5 Rounds:

1 Building Loop Run

12 Push Press (95/65)

9 Ring Rows

6 Bar Facing Burpees

11/28/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Ankle Circles Each Direction

10 DB Push Press; 1 Second Pause In Dip

10 Yoga Push Ups

20 Downward Dog Calf Raises

10 Over Under Hugs

5 Wall Rotations W/ Shoulder Per Arm

200 M Run

Weightlifting

A1.: Push Press/Push Jerk (5X3 Push Press+2 Push Jerk)

Health/Function:

5X4 Reps Push Press

-Rest :30 Then Perform A2-

A2.: Banded PVC Lat Pulls (5X8-10 Reps)

-Rest 2 Minutes Then Go Back To A1-

Metcon

B. : Metcon (Time)

For Time:

2 Building Loop Runs

50 KBS (Rx=1.5/1.0)

2 Building Loop Runs
Rx+= KBS (2.0/1.5)

Cool Down

*KB Calf Smash

*Banded Elbow Opener

*Banded Shoulder Sink

11/27/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

:10 Wrist Folds Forward Per Hand

:10 Wrist Folds Backwards Per Hand

5 Grasshoppers Per Leg

10 Box Step Ups (5/Leg)

10 KB Russian Swings

10 KB Goblet Squats

400 M Bike

Metcon

A.: Metcon (No Measure)

EMOM For 36 Minutes:

1st: 350 M Bike

2nd: 10-12 KB Goblet Squats (1.5/1.0)

3rd: 12-15 KBS (1.5/1.0)

4th: 350 M Bike

5th: 15-20 Walking Lunges

6th: Rest

11/27/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

:10 Wrist Folds Forward Per Hand

:10 Wrist Folds Backwards Per Hand

5 Grasshoppers Per Leg

10 Box Step Ups (5/Leg)

10 KB Russian Swings

10 KB Goblet Squats

400 M Bike

Weightlifting

A.: Front Squat (2X6-8 Reps; 2X4-5 Reps @ 20×1 Tempo; 60/65/70/75%)

Metcon

B. : Metcon (Weight)

EMOM For 16 Minutes:

1st: 3-4 Moderate Squat Cleans

2nd: 12 Total (6/Leg) DB Box Step Ups

3rd: 400 M Bike

4th: Rest

Cool Down

*BB Quad Smash

* Pigeon Hold

*Wrist Sitbacks

11/26/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

3X:

5 DB High Pulls Per Arm

10/8 Calorie Row

10 Bar Kips

20 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Ab Mat Situps

10 DB Hang Clean And Jerk Per Arm (40/25)

20/16 Calorie Row
-Rest 5 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

5 DB Renegade Rows (40/25)

10/8 Calorie Row

10 Burpees

10/8 Calorie Row

11/26/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

5 DB High Pulls Per Arm

5 DB Push Press

14/12 Calorie Row @ 75%

10 Bar Kips

20 Jumping Jacks

Metcon

A.: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
-Rest 10 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

25 Burpees

50/40 Calorie Row
Health/Function:

10 Minute AMRAP:

10 Half Burpees

25/20 Calorie Row

Cool Down

*3 Minute Cooldown Walk

*Lying Shoulder Rotation

*Shoulder Against Wall Hold