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+)

Cool Down

3/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 20 Calorie Row

Partner B:

2 Rounds:

9 Empty Bar Push Press

7 Half Burpees

5 DB Renegade Rows

Metcon

B.: Metcon (Time)

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

3/29/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

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)

3/29/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Shoulder Pulses Against Wall

5 Ankle Pulses Per Leg

5 Grasshoppers Per Leg

10 Wall Squats

15 Scap Pulls

:30 OH Plate Walk

Weightlifting

A1.: Back Squat (3X6-8 Reps @ 30×1 Tempo; 60/65/70%)

-Rest :30 Between A1+A2-

A2.: Single Arm DB Row (3X6-8 Per Arm @ 20×1 Tempo)

-Rest 2 Minutes; GO BACK TO A1-

Metcon

B.: Metcon (Time)

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

Cool Down

*Cobra/Child’s Pose

*BB Quad Smash

*Broken Toe Hold

3/28/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Half Burpees

10 Bar Kips

15 Light DB Strict Press

30 Jumping Jacks

Weightlifting

A.: Shoulder Press (Build To A 1 Rep Max)

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

A.: Bench Press (Build To A 1 Rep Max)

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

Metcon

B.: Metcon (Time)

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

Cool Down

*LAX Ball Pec

*Banded Lat Distraction

*Banded Shoulder Sink

3/28/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

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

3/27/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Weight)

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-

B.: Metcon (Calories)

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-

C.: Metcon (Time)

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

Cool Down

*Lying Shoulder Rotation

*LAX Ball Shoulder

*Banded Bully Stretch

3/27/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

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

3/26/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

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)

3/26/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1000 M Bike

15 Russian KBS

300 M Row

10 KBS

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

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)

Cool Down

*Forearm Sitback

*Butterfly Hold

*LAX Ball Quads