Month: June 2019

Indian Land CrossFit – Aerobic Capacity Threshold

Metcon

A.: Metcon (Distance)

10 Rounds:

60 Seconds On

10 Seconds Off

Score: lowest round (meters)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 20 Calorie Row (Increase Pace Every 5 Calories)

Partner B:

2x:

5 Grasshoppers/Leg

10 Box Step Ups

15 Standing Calf Raises

20 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

25 Minute AMRAP:

50 Wall Balls (20/14)

75/60 Calorie Row

50 Alternating DB Snatches (40/25)

75 Box Over Jumps (24/20″)

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (AMRAP – Reps)

30 Minutes Rotate Movements (:30 On/:30 Off):

Max Reps Calorie Bike

Max Reps Push Ups

Max Reps KBS (1.5/1.0)

Max Reps Calorie Bike

Max Reps Pullups

Max Reps Double KB Deadlifts (1.5/1.0)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

6 Bar Kips (Increasing)

9 Light DB Strict Press

12 Russian KBS

15 Shoulder Taps

Metcon

A.: Metcon (No Measure)

15 Minute EMOM:

Health/Function:

1st: 5-6 Bar Skulls @ 30×1 Tempo

2nd: 6-8 Double DB Strict Press @ 30×1 Tempo

3rd: 100 Feet OH Plate Walk

-Rest 2 Minutes-

Performance (RX):

1st: 4-5 Banded Turnovers W/ Dip

2nd: 6-8 Double DB Strict Press @ 30×1 Tempo

3rd: 100 Feet Double DB OH Walk

-Rest 2 Minutes-

Competition/Sport (RX+):

1st: 3-6 Ring OR Bar Muscle Ups

2nd: 6-8 Double KB Strict Press @ 30×1 Tempo

3rd: 100 Feet Double KB OH Walk

-Rest 2 Minutes-

B.: Long Spear (AMRAP – Rounds and Reps)

12 Minute AMRAP:

12 Double KB Deadlifts (2.0/1.5)

6 Strict HSPU

12 KBS (2.0/1.5)

2 Rope Climbs
Health/Function:

12 Minute AMRAP:

10 Deadlift @ Light/Moderate Weight

8 Pushups

10 KBS

8 Ring Rows

Cool Down

*Shoulder CAR Hold

*LAX Ball Scapula

*LAX Ball Front Deltoid/Pec

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (No Measure)

Every Minute On The Minute For 30 Minutes:

1st: 12-14 Wall Balls (20/14)

2nd: 9-12 Calorie Row

3rd: 12-14 DB OH Walking Lunges Left (40/25)

4th: 12-14 DB OH Walking Lunges Right (40/25)

5th: 150 Feet Double KB Farmers Walk

6th: Rest

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 Bottom Of Squat Cage Push Outs

10 Leg Swings

5 Grasshoppers/Leg

5 Single Leg Deadlift

5 Air Squats Thumbs On Shoulders @ 30×1

Weightlifting

A.: Front Squat (3X6-8 Reps @ 30×1 Tempo; Rest 2-3 Minutes)

Health/Function:

3X10-12 KB Goblet Squats @ 20×1

Metcon

B.: Metcon (Weight)

Every Minute On The Minute For 8 Minutes:

Health/Function: 2 Hang Power Cleans+2 Push Press; Pause 1 Second In Catch

Performance (RX): 1 Squat Clean + 1 Power Clean+1 S2O

Competition/Sport (RX+): 2 Squat Cleans+1 S2O; Start @ 75% 1 RM

C.: Metcon (Weight)

Every Minute On The Minutes For 8 Minutes:

Health/Function:

1st: 150 Feet Double KB Farmers Carry

2nd: 20-25 Seconds Ring Plank

Performance (RX):

1st: 150 Feet Double KB Farmers Carry (1.5/1.0)

2nd: 20-25 Seconds Hollow Rock

Competition/Sport (RX+):

1st: 150 Feet Double KB Farmers Carry (2.0/1.5)

2nd: 20-25 Seconds Hollow Rock Hold

Cool Down

*Broken Toe

*Banded Couch

*BB Quad Smash

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP/Rest 4 Minutes

9 Minute AMRAP/Rest 3 Minutes

7 Minute AMRAP/Rest 2 Minutes

5 Minute AMRAP

*Pick Up Where You Left Off

200 M Run

25 Double Unders (50 Jump Rope Singles)

15 Ab Mat Situps

10 Alternating DB Snatches (40/25)

10 Push Ups

2 Wall Walks

800 M Bike

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Ankle Circles Each Direction

20 Standing Calf Raises

30 Jumping Jacks

125 M Run

5 Inchworm Push Ups

10 Over Under Hugs

15 Bounding Jumps

300 M Bike

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP/Rest 4 Minutes

9 Minute AMRAP/Rest 3 Minutes

6 Minute AMRAP

*Pick Up Where You Left Off

Health/Function:

200 M Run

50 Jump Rope Singles

15 Ab Mat Situps

600 M Bike

:30 Plank Hold

10 DB Hang Power Snatch (5/Arm)

Performance (RX):

300 M Run

25 Double Unders (1 Minute Attempts)

10 T2B

1000 M Bike

3 Wall Walks

10 Alternating DB Snatches (40/25)

Competition/Sport (RX+):

300 M Run

40 Double Unders

15 GHD Situps

1200 M Bike

30 HS Walk

10 Alternating KB Snatches (1.5/1.0)

Cool Down

*KB Calf Smash

*Shoulder CAR Hold

*Bench Thoracic DB Opener

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (Time)

For Time:

400 M Run

10 Manmakers (40/25)

25/20 Calorie Row

20 Burpees

50/40 Calorie Row

20 Burpees

25/20 Calorie Row

10 DB Renegade Rows

400 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20/15 Calorie Row

+

2X:

5 Shoulder CAR’s Per Arm

5 Yoga Push Ups

5 Ring Rows

10 PVC Pass Thrus

10 PVC Around The World’s Each Direction

Weightlifting

A1.: Bench Press (4X5-6 Reps @ 30×1 Tempo @ 70/70/75/77.5; Rest :30)

A1.: Shoulder Press (4X5-6 Reps @ 30×1 Tempo @ 70/70/75/77.5; Rest :30)

A2.: Strict Chinups (4X5 Reps @ 30×1 Tempo; Rest 2 Minutes)

Health/Function:

4X6-8 DB Renegade Rows (No Pushup) Per Arm/Rest 2 Minutes

Metcon

B.: Metcon (Time)

For Time:

Health/Function:

3 Rounds:

5 Burpees Or Half Burpees

7 Ring Rows

5 Hand Release Pushups

7 Air Squats

10 Calorie Row

Performance (RX):

3 Rounds:

5 Manmakers (40/25)

9 Burpees

Then:

27/22 Calorie Row Buy Out

Competition/Sport (RX+):

For Time:

15/12 Calorie Row

15 Manmakers (50/35)

20/16 Calorie Row

30 Burpees

15/12 Calorie Row

*10 Minute Cap

Cool Down

*Banded Shoulder Sink

*Banded Lat

*Banded Elbow Opener