3/31/2019
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Weightlifting
Metcon
B.: Metcon (Time)
Health/Function:
Performance: (RX)
Competition/Sport:(RX+)
Health/Function:
Performance: (RX)
Competition/Sport:(RX+)
Partner A: 20 Calorie Row
Partner B:
2 Rounds:
9 Empty Bar Push Press
7 Half Burpees
5 DB Renegade Rows
Teams Of 2 (1 Works/1 Rests)
For Time:
45 DB Devils Press (40/25)
90/75 Calorie Row
-Rest 2 Minutes-
60 Push Press (115/75)
75/60 Calorie Row
-Rest 3 Minutes-
75 Bar Facing Burpees
60/45 Calorie Row
Coach’s Choice
For Time:
5000 M Row
*Every 2 Minutes Get Off Rower And Complete The Following:
5 Over The Shoulder Ball Toss (50/30)
20 Double Unders (40 Singles)
5 Shoulder Pulses Against Wall
5 Ankle Pulses Per Leg
5 Grasshoppers Per Leg
10 Wall Squats
15 Scap Pulls
:30 OH Plate Walk
-Rest :30 Between A1+A2-
-Rest 2 Minutes; GO BACK TO A1-
For Time:
Health/Function:
3 Rounds:
100 M OH Plate Walk
12 Ring Rows
20 Air Squats
Performance: (RX)
40 OHS (95/65)
*Every Minute On The Minute 6 Pullups
Competition/Sport: (RX+)
40 OHS (135/95)
*Every Minute On The Minute 1 Rope Climb
*Cobra/Child’s Pose
*BB Quad Smash
*Broken Toe Hold
2x:
5 Half Burpees
10 Bar Kips
15 Light DB Strict Press
30 Jumping Jacks
Performance:
5 Sets X 3 Reps; Increase Weight Each Set
Health/Function:
2 Sets X 4-5 Reps; Increase Weight Each Set
2 Sets X 3-4 Reps; Increase Weight Each Set
Performance:
5 Sets X 3 Reps; Increase Weight Each Set
Health/Function:
2 Sets X 4-5 Reps; Increase Weight Each Set
2 Sets X 3-4 Reps; Increase Weight Each Set
Health/Function:
15-12-9
Burpees Or 1/2 Burpees
Lying Leg Raises
*200 M Run After Each Set Of Leg Raises
Performance: (RX)
18-15-12
Burpees
K2E
*300 M Run After Each Set Of K2E
Competition/Sport: (RX+)
18-15-12
Burpees To 6″ OH Reach
T2B
*300 M Run After Each Set Of T2B
*LAX Ball Pec
*Banded Lat Distraction
*Banded Shoulder Sink
Coach’s Choice
18-15-12-9-6-3
Weighted Ab Mat Situps
Calorie Bike
KBS (1.5/1.0)
Wall Balls (20/14)
*300 M Run After Each Set Of Wall Balls
Coach’s Choice
EMOM For 10 Minutes:
Health/Function:
Evens: 4-5 Moderate Hang Power Cleans
Odds: 5-6 Box Dips @ 30×1 Tempo
Performance: (RX)
Evens: 2-3 Heavy Power Cleans
Odds: 5-6 Banded Dips @ 30×1 Tempo
Competition/Sport: (RX+)
Evens: 2-3 Heavy Squat Cleans
Odds: 5-6 Strict Dips @ 30×1 Tempo
-Rest 3 Minutes Between A+B-
EMOM For 10 Minutes:
Health/Function:
Evens: 7-9 Calorie Row
Odds: 12-14 Box Step Ups
Performance: (RX)
Evens: 8-10 Calorie Row
Odds: 10-12 Box Over Jumps (24/20″)
Competition/Sport: (RX+)
Evens: 10-12 Calorie Row
Odds: 12-14 Box Over Jumps (24/20″)
-Rest 3 Minutes Between B+C-
EMOM For 10 Minutes:
Health/Function:
Evens: 20-30 Second Plank Hold
Odds: 20-30 Second Alternating Supermans
Performance: (RX)
Evens: 20-30 Second Ring Plank Hold
Odds: 20-30 Double KB Weighted Good Mornings
Competition/Sport: (RX+)
Evens: 20-30 Second Hollow Rock Hold
Odds: 20-30 GHD Back Extensions
*Lying Shoulder Rotation
*LAX Ball Shoulder
*Banded Bully Stretch
Coach’s Choice
EMOM FOR 30 Minutes:
1st: 9-11 Double DB Squats (35/20)
2nd: 9-11 Box Over Jumps (20/16″)
3rd: 9-11 Calorie Row
4th: 9-11 Burpees
5th: 5-6 DB Renegade Rows
6th: Rest
Coach’s Choice
38 Minute AMRAP:
400 M Row
100 M Single Arm KB Walk (1.5/1.0)
10 KB Push Press Single Arm (1.5/1.0)
15 KB Swing (1.5/1.0)
800 M Bike
100 M Single Arm KB Walk (1.5/1.0)
10 KB Push Press Single Arm (1.5/1.0)
15 KB Swing (1.5/1.0)
1000 M Bike
15 Russian KBS
300 M Row
10 KBS
32 Minute AMRAP:
Health/Function:
500 M Row
100 M Double Front Rack KB Walk
1000 M Bike
20 KBS
100 M Double KB Farmers Carry
Performance: (RX)
1000 M Row
100 M Double Front Rack KB Walk (1.5/1.0)
2000 M Bike
30 KBS (1.5/1.0)
100 M Double KB Farmers Carry (1.5/1.0)
Competition/Sport: (RX+)
1250 M Row
200 M Double Front Rack KB Walk (1.5/1.0)
2500 M Bike
40 KBS (1.5/1.0)
200 M Double KB Farmers Carry (1.5/1.0)
*Forearm Sitback
*Butterfly Hold
*LAX Ball Quads
