2/28/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

500 M Bike

400 M Run

300 M Row

200 M Farmers Carry (2 KB)

100 M Walking Lunges

50 M Broad Jumps

2/28/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

300 M Row/5 Inchworm Pushups/15 Bounding Jumps

200 M Run/5 Yoga Pushups/15 Standing Calf Raises

100 M Row/5 Strict Pushups/10 Light Tuck Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

For ALL Programs

28 Minute AMRAP:

50 M Farmers Walk Left Arm

50 M Farmers Walk Right Arm

:30 Ring Dip Lockout (Bar Lockout)

500 M Row

:30 Handstand Hold (Plank Hold)

20 Box Step Ups (20/16″)

10 Light Broad Jumps

500 M Run
ADJUST INTENSITY FOR 19.2

Cool Down

*KB Calf Smash

*Tricep LAX BALL

*Forearm Sitbacks

2/27/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

50 Walking Lunges

25 Pullups (Jumping)

100 Ft Sled Push

25/20 Calorie Bike

100 Mountain Climbers

25 DB Push Press (40/25)

100 Mountain Climbers

25/20 Calorie Bike

100 Ft Sled Push

25 Pullups (Jumping)

50 Walking Lunges

2/27/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Ankle Distraction

10 Scap Pulls

:45 Ankle Pulses

10 Bar Kips

:30 Bottom Squat Hold

10 Ring Rows

:15 Dead Hang Hold

10 Grasshoppers (5/Leg)

Weightlifting

A.: Back Squat (Build To A 5 Rep Max In 20 Minutes)

Performance:

2X6-8 Reps @ 30×1 Tempo

2X5-6 Reps

Health/Function:

4X6-8 Reps Back Squat To Box @ 30×1

Metcon

B.: Metcon (Time)

Health/Function:

4 Rounds:

14 DB Hang Power Snatch (7/Arm)

14 Ring Rows

Performance: (RX)

3 Rounds:

7 Power Snatch (95/65)

14 Pullups

Competitive/Sport: (RX+)

For Time:

1 Squat Snatch (135/95)/18 CTB Pullups

2 Squat Snatch/15 CTB Pullups

3 Squat Snatch/12 CTB Pullups

4 Squat Snatch/9 CTB Pullups

5 Squat Snatch/6 CTB Pullups

*14 Minute Time Cap

Cool Down

*Couch Stretch

*BB Quad Smash

*Ankle Distraction

2/26/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 M Bike

15 Good Mornings

10 Spinal Twists

15 Russian KBS

10 KB Deadlift

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Health/Function:

6 Minute AMRAP:

10 Double KB Deadlifts

60 Jump Rope Singles

Performance: (RX)

6 Minute AMRAP:

10 Deadlifts (185/125)

1 Minute Double Under Attempts Or Penguin Hops

Competitive/Sport: (RX+)

6 Minute AMRAP:

10 Deadlifts (275/185)

60 Double Unders
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

Health/Function:

7 Minute AMRAP:

10/8 Calorie Bike

10 Russian KBS

Performance: (RX)

7 Minute AMRAP:

25/20 Calorie Bike

25 KBS (1.5/1.0)

Competitive/Sport: (RX+)

7 Minute AMRAP:

30/25 Calorie Bike

30 KBS (2.0/1.5)
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Rounds and Reps)

Health/Function:

8 Minute AMRAP:

5 Inchworm Walk Outs

10 Ab Mat Situps

15 Ball Slams

Performance: (RX)

8 Minute AMRAP:

2 Wall Walks

20 Knees To Elbows

20 Ball Slams (30/20)

Competitive/Sport: (RX+)

8 Minute AMRAP:

30 Feet HS Walk

15 T2B

10 Ball Slams (50/30)

Cool Down

*Cobra/Child’s Pose

*Butterfly

*Banded Hamstring Distraction

2/26/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

10 Deadlifts (135/95)

15 Ab Mat Situps

40 Double Unders (80 Singles)
-Rest 4 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

15/12 Calorie Bike

15 KBS (1.5/1.0)
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

4 Wall Walks

12 Ring Rows

24 Ball Slams (30/20)

2/25/2016

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

8 Rounds:

6 DB Renegade Rows

8 Burpees

200 M Run

-Rest 1 Minute Between Rounds-

2/25/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Ring Rows

20 Downward Dog Calf Raises

30 Jumping Jacks

200 M Run

30 Shoulder Taps

20 Arm Circles Each Direction

10 Barbell Strict Press

Weightlifting

A.: Bench Press (2×3-4 Reps; 3X2-3 Reps-All Sets Above 80%)

Performance:

2X5-6 Reps @ 30×1 Tempo

2X4-5 Reps

Health Function:

4X6-8 Reps @ 20×1 Tempo

A.: Shoulder Press (2×3-4 Reps; 3X2-3 Reps-All Sets Above 80%)

Performance:

2X5-6 Reps @ 30×1 Tempo

2X4-5 Reps

Health Function:

4X6-8 Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function:

4 Rounds:

10 Cage Assisted Pushups/Pushups

200 M Run

10 Half Burpees/Burpees

-Rest 1 Minute-

Performance: (RX)

For Time:

30 Ring Pushups

800 M Run

30 Burpees

Competitive/Sport: (RX+)

For Time:

15 Strict Handstand Pushups

20 Burpees

800 M Run

20 Burpees

15 Kipping Handstand Pushups
*15 Minute Time Cap

Cool Down

*Bully Stretch

*LAX Ball Scapula

*LAX Ball Pec

2/23/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 500 M Bike

Partner B:

5 DB Halo Each Direction

10 DB Strict Press Right Then Left

30 Mountain Climbers Total

5 DB Thrusters

10 DB Devils Press Practice

*Partners Alternate

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

26 Minute AMRAP:

4 Devils Press (35/20)

200 M Bike

Then

6/400 M

8/600 M

10/800 M

12/1000M

14/1200 M

16/1400 M

18/1600 M

…..ETC

2/22/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

A.: Metcon (Time)

TBD