1/31/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

EMOM For 36 Minutes:

1st: 8-10 Hang Power Cleans @ Moderate Weight

2nd: 8-10 Hand Release Pushups

3rd: 15-20 Ab Mat Situps

4th: 10-12 Box Over Jumps (20/16″)

5th: 125 M Run

6th: Rest

1/31/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

10 Scap Pushups

10 Shoulder Taps Per Arm

5 Shoulder Pulses Per Arm Against Wall

5 Shoulder CARS Per Arm

:30 Plank Hold

Metcon

A.: Metcon (No Measure)

12 Minute Skill Work: Pick one of the following options:

1) Strict Pushups Or Cage Assisted:

5X7-10 Reps @ 30×1 Tempo

-Rest 2 Minutes-

2) 12 Minute EMOM:

1st: :20-25 Handstand Hold

2nd: 4-5 Pike Pushups @ 20×1 Tempo

3rd: 2-3 Wall Walks

4th: 2-3 Handstand Negatives (Lower As Slow As Possible)

3) RX+= Accumulate 150-200 Feet HS Walk

B.: Metcon (Weight)

EMOM For 8 Minutes:

3 Power Cleans+1 Shoulder To Overhead

*Use A Moderate Weight (70-75% 1RM)
*Health/Function:

Sub 3 Hang Power Cleans+ 2 Push Press

C.: Metcon (Time)

3 Rounds:

20 Weighted Ab Mat Situps (25/15)

-Rest :30-
*RX+= 50 GHD Situps For Time

Cool Down

*Lying Shoulder Rotation

*LAX Ball Scapula

*Banded Shoulder Sink

1/30/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

3-6-9-12-15-18-15-12-9-6-3

KB Goblet Squat (1.5/1.0)

Calorie Row

Double Unders (2x Singles)

Calorie Bike

1/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

8 Calories Slow

8 Calories Moderate

8 Calories Fast

+

4 Grasshoppers/Leg

8 Ring Rows

8 DB Goblet Squats

8 Scap Pulls

8 Ring Rows

4 Sampson Stretch/Leg

Weightlifting

A.: Back Squat (5X3-4 Reps @ 75/80/85/85/85% @ 20×1 Tempo)

*Health/Function: 4X6-8 Reps; Use Box If Needed

Metcon

B.: Metcon (Time)

For Time:

24/20 Calorie Row/15 Dbl. DB Front Squats(50/30)/15 Pullups

20/16 Calorie Row/12 Dbl. DB Front Squats/12 Pullups

16/12 Calorie Row/9 Dbl. DB Front Squats/9 Pullups
*RX+= Sub 3/2/1 Rope Climbs For 15/12/9 Pullups

*Health/Function:

Sub Goblet Squat And Ring Rows

Cool Down

*BB Quad Smash

*Child’s/Cobra Pose

*Butterfly

1/29/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Inchworm Pushups

10 Over/Under Hugs

20 Mountain Climbers Total

125 M Run

20 Jumping Jacks

10 Arm Circles Clockwise/Counter

5 Yoga Pushups

Weightlifting

A.: Bench Press (5X4-5 Reps All @ 20×1)

*Select Bench Press Or Strict Press

*Increase Weight Each Set

A.: Shoulder Press (5X4-5 Reps All @ 20×2)

*Increase Weight Each Set

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

10 Push Press (Rx=95/65)

15 Burpees

400 M Run
*Rx+=135/95

*Health/Function:

5 Rounds:

8 Push Press

8 Half Burpees

200 M Run

-Rest 1 Minute Between Rounds-

Cool Down

*Shoulder CAR Hold

*Shoulder Opener On Floor

*Shoulder Against Wall Hold

1/29/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 Minute AMRAP:

12 Burpees

12 Alternating DB Snatch (40/25)

12 Air Squats

200 M Run

12 DB Push Press (40/25)

12 Walking Lunges

12 Ab Mat Situps

200 M Run

1/28/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

:30 Bike Slow

:30 Bike Fast

5 Squat Toe Holds

10 Good Mornings

10 Russian KBS

5 Power Jumps

Weightlifting

A.: Deadlift (5X3-4 Reps @ 75/80/85/85/85% @ 20×1 Tempo)

Health/Function:

4X6-8 Reps @ 30×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

4X2 Minute AMRAP’s:

15 KBS (Rx=1.5/1.0)

10 Ball Slams (Rx=30/20)

Max Effort Calorie Bike With Remaining Time

-Rest 1 Minute Between AMRAP’s-

*Score Is Total Calorie
*RX+= (2.0/1.5); (50/30)

*Health/Function:

12 KBS/8 Ball Slams

Cool Down

*Banded Hamstring Hold

*Spinal Twist Hold

*Foam Roll Lats

1/28/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

5X5 Minute AMRAP’s:

10 Deadlifts (155/105)

15 Over The Shoulder Ball Slams (30/20)

10 KBS (1.5/1.0)

15 Ring Rows

Max Effort Calorie Bike With Remaining Time

-Rest 2 Minutes Between AMRAP’s-

1/26/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Bike

5 Grasshoppers Per Leg

10 Walking Lunges

5 Inchworm Push Ups

10 Shoulder Taps Per Arm

20 Jumping Jacks

Metcon

A.: Metcon (Time)

(Teams Of 2: 1 Works/1 Rests)

21-18-15-12-9-6-3:

Calorie Bike

Thrusters (75/55)

Burpee Box Jumps (24/20″)

1/25/19

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

28/22 Calorie Row

21 Burpees

14 Wall Balls (20/14)

7 Power Cleans (95/65)