Month: December 2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

4 Rounds:

:30 Max Effort Push Ups/Rest :30

1:30 Max Effort Calorie Row/Rest 1 Minute

:30 Max Effort Push Press/Rest :30

1:30 Max Effort Calorie Bike/Rest 1 Minute

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A.: Push Press (On A 12 Minute Clock Build To A 3 Rep Max)

-Rest 2 Minutes Between A+B-

Health Function:

Build To A 5 Rep Max

B.: Push Jerk (On A 9 Minute Clock Build To A 1 Rep Max)

-Rest 3 Minutes Between B+C-

Metcon

C.: Metcon (Calories)

6 Minute Max Effort Calorie Row
-Rest 2 Minutes Between C+D-

D.: Handstand Push-ups (3 Minute Max Effort Reps)

*Rx+=Strict

*Health/Function:

Strict Pushups/Cage Assisted

Cool Down

*Banded Shoulder Sink

*Banded Elbow Opener

*Banded Lat Distraction

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

“Granite Games WOD 2”

Teams Of 3 (1 Works/2 Rests)

15 Minute AMRAP:

100 Double Unders

30 Chest to bar pull ups

30 Dumbbell shoulder to overhead (50lbs/35)

30 Toes-to-Bar

100 Double Unders

40 Chest to bar pull ups

40 Dumbbell shoulder to overhead

40 Toes-to-Bar

100 Double Unders

50 Chest to bar pull ups

50 Dumbbell shoulder to overhead

50 Toes-to-Bar

etc.

*Score is combined teammates total reps*
-Rest 10 Minutes Between A+B-

B.: Metcon (Time)

“Granite Games WOD 4”

Team Members Alternate Full Rounds

6 Rounds:

12 Burpees Over Rower

12 Calorie Row

12 Single Arm Alternating Dumbbell Snatch (50lbs/35)

*Score is teammates total time or total completed reps*

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

EMOM For 36 Minutes:

1st: 175-200 M Row

2nd: 30-40 Double Unders (:30 Singles)

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

4th: 100 Foot Sled Push

5th: 15-18 Ab Mat Situps

6th: Rest

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Weight)

14 Minute EMOM:

Evens: 5 Clean And Jerk (60-65%) 1 RM

Odds: 30-40 Double Unders (:30 Jump Rope Singles)

B.: Metcon (No Measure)

14 Minutes EMOM:

Evens: :20-:30 Hollow Rocks (Plank Holds)

Odds: 9-12 Calorie Row

Cool Down

*Bar Elbow Sinks

*Pigeon

*Cobra/Child’s Pose

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

5 Rounds:

15 Ball Slams (30/20)

30 Walking Lunges Total

1500 M Bike

-Rest 3 Minutes Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A.: Front Squat (3X4-5 Reps; 1X3-4 Reps @ 20×1 Tempo @ 75/75/80/85)

Metcon

B.: Metcon (Time)

3 Rounds:

12 Ball Slams (Rx=30/20)

750 M Bike

24 Walking Lunges

750 M Bike

-Rest 2 Minutes Between Rounds-
Health/Function:

3 Rounds:

8 Ball Slams

500 M Bike

16 Cage Assisted Lunges

500 M Bike

-Rest 2 Minutes Between Rounds-

Cool Down

*BB Quad Smash

*Couch Stretch

*Pretzel Twist

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

15 Box Jumps (Rx=24/20″)

250 M Row

30 Ab Mat Situps

200 M Run

15 KBS (Rx=1.5/1.0)
-Rest 6 Minutes Between A+B-

RX+= 15 GHD’s/KBS (2.0/1.5)

B.: Metcon (Time)

Will Find Out Part B During The 6 Minute Rest

Cool Down

*KB Calf Smash

*Banded Shoulder Sink

*Banded Lat Distraction

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

12 Push Press (95/65)

12 Ring Rows

12 Pushups

400 M Run

12 Deadlifts (95/65)

12 Burpees

12 Wall Balls (20/14)

800 M Bike

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A.: Push Press/Push Jerk (6X1 Push Press+1 Push Jerk)

Health/Function:

6X2-4 Push Press

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

2 Rope Climbs

8 Handstand Pushups

12 Burpees

200 M Run
RX+=Strict Handstand Pushups

Health/Function:

15 Minute AMRAP

10 Ring Rows

5 Burpees

125 M Run

5 Burpees

10 Pushups

125 M Run

Cool Down

*LAX Ball Pec

*LAX Ball Scapula

*Lying Shoulder Rotation