5/31/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

21-15-9:

KBS (1.5/1.0)

Burpees

200 M Run After Each Set Of Burpees

Then

21-15-9:

Box Over Jumps (24/20″)

Calorie Row

Walking Lunges Per Leg

5/31/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1000 M Bike

+

5 Grasshoppers Per Leg

5 Kneeling Ankle Pulses Per Leg

5 Squat Toe Holds

10 Leg Swings Each Direction

10 Air Squats

:20 Bottom Of Squat Hold (use cage if needed)

Weightlifting

A.: Back Squat (2-2-1-1-1 @ 90/92.5/95/95/97.5%)

Health/Function:

3X4-5 Reps @ 30×1 Tempo

2X3-4 Reps

Metcon

B.: Metcon (Time)

Health/Function:

12-9-6:

Box Step Ups

Half Burpees

Calorie Bike

Alternating DB Power Snatch

Performance: (RX)

12-9-6:

Burpee Box Jumps (24/20″)

Calorie Bike

Power Snatch (95/65)

Competition/Sport:(RX+)

12-9-6:

Burpee Box Jumps (30/24″)

Calorie Bike

Power Snatch (115/75)

Cool Down

*Foam Roll Quads/Quad Smash

*Banded Hamstring Distraction

*Banded Ankle Distraction

5/30/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (No Measure)

EMOM For 30 Minutes:

1st: 100 Feet OH Plate Walk (45/25)

2nd: 4-5 DB Renegade Rows (40/25)

3rd: 8-10 Calorie Bike

4th: 2-3 Wall Walks

5th: Rest

5/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Shoulder CAR’s

10 Shoulder Pulses Per Arm

10 Bar Kips

10 Empty Bar Push Press (Pause 1 Second In Dip)

:20 HS Hold Or 20 Shoulder Taps

Weightlifting

A.: Push Press (2X2 Reps; 4X1 Reps)

Health/Function:

3X5-6 Reps

2X4-5 Reps

A.: Push Jerk (3-2-1-1-1-1)

Health/Function:

3X5-6 Reps

2X4-5 Reps

Metcon

B.: Metcon (No Measure)

EMOM For 16 Minutes

Health/Function:

1st: 5-6 Strict Press

2nd: 5-6 Single Arm DB Row Per Arm @ 20×1 Tempo

3rd: 100 Feet OH Plate Walk

4th: Rest

Performance: (RX)

1st: 4-6 Kipping HSPU; Practice HSPU

2nd: 1-2 Rope Climbs

3rd: 50 Feet Upside Down KB Walk Left; 50 Feet Upside Down KB Walk Right

4th: Rest

Competition/Sport:(RX+)

1st: 4-6 Strict HPSU (Use Deficit If Possible)

2nd: 2-3 Rope Climbs

3rd: 30 Seonds Max Distance HS Walk

4th: Rest

Cool Down

*Lying Shoulder Rotation

*Banded Shoulder Sink

*LAX Ball Front Deltoids

05/29/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

12 Deadlifts (135/95)

6 Power Cleans (135/95)

12/9 Calorie Row
-Rest 3 Minutes-

B.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

12 Wall Balls (20/14)

9 DB Snatch Per Arm (40/25)

200 M Run
-Rest 3 Minutes-

C.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

12 Deadlifts (135/95)

6 Power Cleans (135/95)

12/9 Calorie Row
-Rest 3 Minutes-

D.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

12 Wall Balls (20/14)

9 DB Snatch Per Arm (40/25)

200 M Run
-Rest 3 Minutes-

5/29/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Calorie Row (Arms + Back Only)

15 Calorie Row

+

10 Child’s Pose/Cobra

10 Spinal Twists

10 Scorpion Twists

10 Good Mornings

10 Standing Calf Raises

10 Downward Dog Calf Raises

Weightlifting

A.: Deadlift (2-2-1-1-1 @ 90/92.5/95/95/97.5%)

Health/Function:

3X4-5 Reps

2X3-4 Reps

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP/Rest 3 Minutes; Repeat

*Start Back Where You Left Off

Health/Function:

50 Singles

15/12 Calorie Row

8 Wall Balls

Performance: (RX)

25 Double Unders

20/16 Calorie Row

10 Wall Balls (20/14)

Competition/Sport:(RX+)

36 Double Unders

24/20 Calorie Row

12 Wall Balls (30/20)

Cool Down

*Cat/Cow

*Child’s/Cobra

*Banded Hamstring Distraction

05/28/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

5 Rounds:

2000 M Bike

500 M Row

-Rest 2 Minutes Between Rounds-

5/28/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Bike (Go Up In Pace Each :30)

2 Minute Row (Go Up In Pace Each :30)

30 Jumping Jacks

30 Mountain Climbers

Metcon

A.: Metcon (Time)

ALL PROGRAMS:

Non Murph Participants: 85%+ Effort

Murph Recovery: 70-75% Effort

For Time:

2000 M Bike

1000 M Row

1500 M Bike

750 M Row

1000 M Bike

500 M Row

500 M Bike

250 M Row

Cool Down

*Couch Stretch

*LAX Ball Glutes

*KB Calf Smash

5/27/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

2 Minute Bike/Row/Jump Rope/Run

10 PVC Pass Thrus

10 PVC Around The Worlds (Clockwise/Counter)

10 Bar Kips

10 Ankle Pulses Per Leg

5 Yoga Pushups

Metcon

A.: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling Options:

*Partner Murph

*Half Murph

*1/4 Murph

*SCALE ACCORDINGLY!

Cool Down

*5 Minute Cooldown Walk

*Banded Lat Distraction

*Banded Ankle Distraction

5/25/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 1000 M Bike

Partner B: 2X:

5 Squat Toe Holds

5 Ankle Pulses Per Leg

5 Wall Squats

10 Russian KBS

20 Jumping Jacks

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

For Time:

2000 M Bike

50 Over The Shoulder Ball Toss (50/30)

75 KBS (1.5/1.0)

4000 M Bike

100 Walking Lunges

50 Over The Shoulder Ball Toss

2000 M Bike