4/30/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

20 Wall Balls (20/14)

40 Sumo Deadlift High Pull (75/55)

60 Hand Release Push Ups

80/65 Calorie Row

60 Alternating DB Snatches (40/25)

40 Push Press (75/55)

20 Wall Balls

4/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

8/6 Calorie Row

5 Push Press

5 Squat Cleans

5 Half Burpees

10 Bar Kips

*Increase Weight Each Round In Warm Up

Metcon

A.: “Arrowhead” (Time)

For Time:

10 Squat Cleans (135/95)

20 Push Press (135/95)

30 CTB Pullups

40 Calorie Row

30 Burpees

20 Push Press

10 Squat Cleans

Cool Down

*Banded Sink

*Banded Elbow Opener

*Banded Pulse

4/29/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Calories)

2 Minute AMRAP: 15 Box Jumps+Max Effort Calorie Bike W/ Time Left

-Rest 1 Minute-

4 Minute AMRAP: 30 Air Squats+20 Burpees+Max Effort Calorie Bike W/ Time Left

-Rest 2 Minutes-

6 Minute AMRAP: 150 Jump Rope Singles+30 KBS (1.5/1.0)+Max Effort Calorie Bike W/ Time Left

-Rest 3 Minutes-

4 Minute AMRAP: 30 Air Squats+20 Burpees+Max Effort Calorie Bike W/ Time Left

-Rest 2 Minutes-

2 Minute AMRAP: 15 Box Jumps+Max Effort Calorie Bike W/ Time Left

4/29/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1000 M Bike (Increase Pace Each 250M)

+

10 Grasshoppers

20 Step Ups

30 Jumping Jacks

20 Downward Dog Calf Raises

10 Air Squats @ 20×1 Tempo

Weightlifting

A.: Back Squat (5X3 Reps @ 80/82.5/85/85/85%)

Health/Function:

3X5-6 Reps

3X4-5 Reps

Metcon

B.: Metcon (Calories)

ALL PROGRAMS:

Health/Function=Step Ups

Rx= (24/20″)

Rx+=(30/24″)

*Total Calories Is Final Score

1 Minute AMRAP: 8 Box Jumps+Max Effort Calorie Bike W/ Time Left

-Rest 1 Minute-

2 Minute AMRAP: 10 Box Jumps+Max Effort Calorie Bike W/ Time Left

-Rest 2 Minutes-

3 Minute AMRAP: 12 Box Jumps+Max Effort Calorie Bike W/ Time Left

-Rest 3 Minutes-

2 Minute AMRAP: 10 Box Jumps+Max Effort Calorie Bike W/ Time Left

-Rest 2 Minutes-

1 Minute AMRAP: 8 Box Jumps+Max Effort Calorie Bike W/ Time Left

Cool Down

*BB Quad Smash

*Couch Stretch

*KB Calf Smash

4/27/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 Standing Calf Raises

15 Box Step Ups

5 Inchworm Pushups

125 M Run

5 Yoga Pushups

15 Air Squats

20 Downward Dog Calf Raises

Metcon

A.: Metcon (Time)

Team Of 2 (Partners Alternate Full Amount Of Reps/Movements Per Person)

400 M Run

10 Burpee Box Jumps (24/20)

20 Wall Balls (20/14)

400 M Run

20 Alternating DB Snatch (40/25)

20 Push Ups

400 M Run

20 DB Goblet Squat (40/25)

10 Burpee Pullups

400 M Run

4/26/2019

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

12 Rounds:

3 DB Renegade Rows (40/25)

6 DB Front Squats (40/25)

9/7 Calorie Row

4/26/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

150 M Row 65%

150 M 75%

150 M 85%

+

2 Rounds:

5 Grasshoppers/Leg

10 Alternating Cobra/Child’s Pose

:15 Deadhang Hold

10 Ring Rows

Weightlifting

A.: Deadlift (1X5 Reps @ 75%; 4X3 Reps @ 80/82.5/85/85%)

Health/Function:

3X5-6 Reps

2X4-5 Reps

*Use 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function:

4X:

5 Hang Power Cleans

7 KB Goblet Squats

9 Ring Rows

11 Calorie Row

-Rest 1 Minute Between Rounds-

Performance: (RX)

7 Squat Clean Thrusters (95/65)/15 Pullups/500 M Row

5 Squat Clean Thrusters/12 Pullups/350 M Row

3 Squat Clean Thrusters/9 Pullups/200 M Row

Competition/Sport:(RX+)

For Time:

7 Squat Clean Thrusters (135/95)/5 Rope Climbs/500 M Row

5 Squat Clean Thrusters/3 Rope Climbs/350 M Row

3 Squat Clean Thrusters/1 Rope Climb/200 M Row

Cool Down

*Banded Hamsting Cage Distraction

*Banded Couch Stretch

*Banded Lying Hamstring Distraction

4/25/2019

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

60 DB Snatches (40/25)(30 Per Arm)

60/48 Calorie Bike

40 Knees To Elbow

60/24 Calorie Row

800 M Run

30/24 Calorie Row

20 Knees To Elbow

30/24 Calorie Bike

30 DB Snatches (15/Arm)

4/25/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Calorie Easy Bike

7 Calorie Moderate

9 Calorie Fast

+

PVC Work

Metcon

A.: Metcon (Weight)

Every 2 Minutes For 10 Minutes Complete One Of The Following:

Health/Function:

5 Hang Power Snatch

Performance: (RX)

2 Hang Power Snatch+1 Power Snatch

Competition/Sport:(RX+)

1 Hang Squat Snatch+2 Squat Snatch

B.: Metcon (Time)

Health/Function:

5X:

10 Ball Slams

10/8 Calorie Bike

Performance: (RX)

3X:

25 Ball Slams (30/20)

25/20 Calorie Bike

Competition/Sport:(RX+)

For Time:

40 Ball Slams (50/30)

80/65 Calorie Bike

40 Ball Slams

*15 Minute Time Cap

Cool Down

*Banded Shoulder Distraction

*Banded Elbow Opener

*Banded Pec Stretch

4/24/2019

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

-Rest 5 Minutes-

“Repeat”

*Pick Up Where You Left Off*

400 M Run

10 Over The Shoulder Ball Toss (40/30)

10 Push Press (75/55)

10 Sumo Deadlift High Pull (75/55)

10 Pullups (Jumping)

10 Hand Release Pushups