7/31/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

A.: Metcon (Time)

For Time:

800 M Run

80 Ab Mat Situps

70 Double Unders (210 Singles)

60/48 Calorie Bike

50 Walking Lunges

400 M Run

30/24 Calorie Bike

20 Pullups (Ring Rows)

10 Wall Walks

7/31/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

600 M Bike

20 Over/Under Hugs

20 Bounding Jumps

15 Russian KBS

10 Bar Kips

5 Inchworm Pushups

Metcon

A.: Metcon (Time)

*40 Minute CAP

For Time:

Health/Function:

3-4 Rounds:

200 M Run

50 Jump Rope Singles

15 Ab Mat Situps

12/10 Calorie Bike

10 Ring Rows

10 Walking Lunges (5/Leg)

10 KBS

10 Ball Slams

-Rest 2 Minutes Between Rounds-

Performance (RX):

600 M Run

50 Double Unders (150 Singles)

50 Ab Mat Situps

40/32 Calorie Bike

30 Ball Slams (30/20)

20 Pullups

10 Wall Walks

20 Pullups

30 Ball Slams

40/32 Calorie Bike

50 KBS (1.5/1.0)

60 Walking Lunges (30/Leg)

600 M Run

Competition/Sport (RX+):

800 M Run

70 Double Unders

60 Ab Mat Situps

50 KBS (1.5/1.0)

40/32 Calorie Bike

30 Ball Slams (30/20)

20 CTB Pullups

100 Feet HS Walk

20 CTB Pullups

30 Ball Slams (30/20)

40/32 Calorie Bike

50 KB Hang Power Snatch (25/Arm) (1.5/1.0)

60 Jumping Lunges (30/Leg)

70 Double Unders

800 M Run

Cool Down

*Banded Ankle Distraction

*Banded Lat Distraction

*KB Calf Smash

7/30/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

A.: Metcon (Time)

For Time:

600 M Row

10 Hang Power Cleans (95/65)

15 Push Press

20 Burpees

25 Over The Shoulder Ball Slams (50/30)

800 M Row

25 Over The Shoulder Ball Slams

20 Burpees

15 Push Press

10 Hang Power Cleans

600 M Row

7/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row

+

10 Prone Scapular Rotations

10 Alternating Downward Dog Toe Touch

10 Yoga Pushups

20 Jumping Jacks

10 Scap Pulls

Weightlifting

A1.: Shoulder Press (5-3-3-3@ 20×1; 80/82.5/85/85+%; Rest :30)

A1.: Bench Press (5-3-3-3@ 20×1; 80/82.5/85/85+%; Rest :30)

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

Health/Function:

4X8-10 Double DB Pendlay Rows @ 30×1; Rest 2 Minutes

Metcon

B.: Metcon (Time)

Health/Function:

3X:

5 Hang Power Cleans

10 Half Burpees

200 M Row

Performance (RX):

20 Power Cleans (95/65)

400 M Row

20 Bar Facing Burpees

Competition/Sport (RX+):

For Time:

25 Power Cleans (115/85)

500 M Row

25 Bar Facing Burpees

*8 Minute CAP

Cool Down

*LAX Ball Scapula

*Banded Shoulder Sink

*Banded Elbow Opener

7/29/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

A.: Metcon (No Measure)

EMOM For 30 Minutes:

1st: 12-15 Wall Balls

2nd: 125 M Run

3rd: 12-15 Box Over Jumps (20/16″)

4th: 125 M Run

5th: Rest

7/29/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Grasshoppers/Leg

5 Hip Circles Clockwise/Counter

15 Downward Dog Calf Raises Per Leg

5 Air Squats W/ Thumbs On Shoulders

125 M Run

Weightlifting

A.: Back Squat (6-5-4-4 Reps @ 20×1 Tempo @ 80/82.5/85/85+%)

Metcon

B.: Metcon (Weight)

EMOM For 12 Minutes:

Health/Function:

1st: 10 Wall Balls Or 10 DB Thrusters

2nd: 125 M Run Sprint

3rd: Rest

Performance (RX):

1st: 4-5 Heavy Thrusters

2nd: 200 M Run Sprint

3rd: Rest

No RX+

C.: Metcon (No Measure)

EMOM For 8 Minutes:

:30 On/:30 Off

Pick One Of The Following Movements:

Standard Plank

Ring Planks

Hollow Rocks

Cool Down

*BB Calf Smash

*BB Quad Smash

*Grasshopper Hold

7/28/2019

Indian Land CrossFit – Aerobic Capacity Threshold

Metcon

A.: Metcon (Time)

Building Loops:

1->2->3->2->1

Work: Rest=1:2

A.: Metcon (Time)

Building Loops:

1->2->2->1

Work:Rest=1:1

“Runyan”

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Single Leg KB Deadlift Per Leg

5 KB Halos

10 Wide Stance Good Mornings

10 Alternating Cobra/Child’s Pose

15 Bar Kips

15 Scap Pulls

10 Rings Rows

10 Half Burpees

5 Power Jumps

5 Inchworm Pushups

+

Deadlift Warm Up

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

“Runyan”

24 Minute AMRAP:

21 Burpees Over Bar

7 Deadlifts (1.5X Bodyweight)

10 Pullups

7/26/19

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

A.: Metcon (Time)

5 Rounds:

4 Devils Press (35/20)

8 DB Hang Power Snatch Per Arm (35/20)

12 Burpees

16 Box Jumps (20/16)

200 M Run

7/26/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded OH Hold Per Arm

10 Banded Face Pulls

10 Light DB Hang Power Snatch Per Arm

15 Bar Kips

+

Barbell Hang Power Snatch Prep/Warm Up

Metcon

A.: Metcon (Weight)

Every 3 Minutes For 15 Minutes:

Health/Function:

5 Moderate Hang Power Snatch+5-6 DB Row @ 20×1 Per Arm

Performance (RX):

3 Moderate/Heavy Hang Power Snatch+4-6 Jumping Bar/Ring Muscle Ups

Competition/Sport (RX+):

3 Heavy Hang Power Snatch+4-6 Bar/Ring Muscle Ups

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function:

Buy In: 10 DB Renegade Rows

Then Complete As Many Rounds And Reps W/Time Remaining:

125 M Run

8 Push Press

6 Hang Power Cleans

Performance (RX):

Buy In: 12 Devils Press (35/20)

Then Complete As Many Rounds And Reps W/ Time Remaining:

200 M Run

10 Push Press (95/65)

5 Hang Squat Cleans (95/65)

Competition/Sport (RX+):

Buy In: 16 Devils Press (40/25)

Then Complete As Many Rounds And Reps W/ Time Remaining:

200 M Run

14 Push Press (115/85)

7 Hang Squat Cleans (115/85)

Cool Down

*LAX Ball Pec

*Banded Shoulder Sink

*Banded Shoulder Opener