Month: August 2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Backs:

Knee To Chest

Bear Crawl

Elephant Toe Touches

Power Skips

Buttkicks

Karaoke Shuffle

+

2 Rounds:

100 M Run

8 Push Press (Add Weight Each Round)

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

24 Minute AMRAP:

200 M Run

30 KBS (1.5/1.0)

50 Ab Mat Situps

200 M Run

50 Box Jumps (24/20)

30 Push Press (95/65)

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4X7 Minute AMRAP (Rest 3 Minutes; Pick Up Where You Left Off)

100 M Walking Lunges

400 M Run

100 Feet Bear Crawl

50 Double Unders (100 Singles)

200 M Run

10 Over The Shoulder Ball Slams (50/30)

10 Pullups (Jumping)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Bike (Increase Pace Every :30)

+

5 Wall Squats

10 Downward Dog Calf Raises

15 Arm Circles

10 Bar Kips

20 Standing Calf Raises

10 Bounding Jumps

Weightlifting

A.: Overhead Squat (Build To A 3 Rep Max In 15 Minutes)

Performance

OHS: 4X5-6 Reps @ 30×1 Tempo

Health/Function

EMOM For 15 Minutes:

1st: OH Barbell Hold: 15-20 Seconds

2nd: 8-10 Wall Squats @ 30×1 Tempo

3rd: Rest

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function:

100 Feet OH Plate Walk

50 Feet Walking Lunges

50 Jump Rope Singles

10 Ring Rows

Performance (RX):

8 CTB Pullups

16 DB OH Lunges (8/Leg)(40/25)

25 Double Unders

Competition/Sport (RX+):

5 Bar Muscle Ups

25 Feet DB OH Walking Lunge Left Arm (50/35)

25 Feet DB OH Walking Lunge Right Arm (50/35)

50 Double Unders

-Rest 5 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

ALL PROGRAMS:

2 Minute AMRAP:

Max Effort Calorie Bike

Cool Down

*Banded Lat Distraction

*Banded Shoulder Sink

*LAX Ball Quad

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

10 Rounds:

1 Devils Press (40/25)

3 DB Renegade Rows (40/25)

5 Burpees

500 M Bike

-Rest 1 Minute Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

100 M Row Arms Only

100 M Row Arms+Back Only

100 M Row Regular

+

5 Shoulder CARS Per Arm

10 Shoulder Pulses Per Arm

10 Mountain Climbers Per Leg

20 Jumping Jacks

+

Warm Up DB Movements

Metcon

A.: Metcon (Time)

Health/Function

8 Rounds:

5 DB Plank Pulls Per Arm

5 DB Push Press

200 M Row

-Rest 1 Minute Between Rounds-

Performance (RX)

8 Rounds:

5 DB Manmakers (40/25)

250 M Row

-Rest 1 Minute Between Rounds-

Competition/Sport (RX+)

8 Rounds

3 Devils Press (50/35)

4 Power Cleans (135/95)

5 Shoulder To Overhead (135/95)

250 M Row

-Rest 1 Minute Between Rounds-

Cool Down

*Thoracic DB Hold

*Grasshopper Hold

*Banded Hamstring Distraction

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

30 Minute AMRAP:

1-2-3-4-5-ETC

Wall Walk

2-4-6-8-10-ETC

DB Hang Power Snatch Per Arm (40/25)

3-6-9-12-15-ETC

Wall Balls (20/14)

4-8-12-16-20-ETC

Calorie Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

750 M Bike

+

10 Leg Swings Each Direction

8 Sampson Lunges (4/Leg)

6 Grasshoppers/Leg

4 Squat Toe Holds

2 Wall Walks

Weightlifting

A.: Front Squat (Build To A 3 Rep Max In 15 Minutes)

Performance

Front Squat: 4X5-6 Reps @ 30×1 Tempo

Health/Function

EMOM For 14 Minutes:

1st: 100 Feet Moderate Sled Push

2nd: 6-8 KB Goblet Squats @20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function

5 Rounds:

8 Wall Balls

10 DB Hang Power Snatch (5/Arm)

10/8 Calorie Bike

Performance (RX)

18-15-12

KBS (1.5/1.0)

Calorie Bike

Power Snatch (75/55)

Competition/Sport (RX+)

For Time:

15 Power Snatch (95/65)

50 Feet HS Walk

24/20 Calorie Bike

12 Power Snatch (95/65)

50 Feet HS Walk

21/16 Calorie Bike

9 Power Snatch (95/65)

50 Feet HS Walk

18/12 Calorie Bike

*15 Minute Time Cap

Cool Down

*Banded Couch Stretch

*LAX Ball Glutes

*Pigeon

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

100 M Double KB Farmers Carry (1.5/1.0)

50/40 Calorie Bike

Then 10 Rounds Of The Following:

5 Ring Rows

7 Pushups

9 Air Squats

50/40 Calorie Bike

100 M Double KB Farmers Carry (1.5/1.0)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

3 Inchworm Pushups

5 Ring Rows

7 Bar Kips

9 PVC Around The Worlds

11 PVC Pass Thrus

Weightlifting

A.: Shoulder Press (Build To A 1 Rep Max In 15 Minutes)

Performance

Shoulder Press: 4X5-6 Reps @ 30×1 Tempo

Health/Function:

EMOM For 15 Minutes:

1st: 6-8 Standing DB Press @ 20×1 Tempo

2nd: 6-8 Single Arm DB Row Right @ 20×1 Tempo

3rd: 6-8 Single Arm DB Row Left @ 20×1 Tempo

A.: Bench Press (Build To A 1 Rep Max In 15 Minutes)

Performance

Bench Press: 4X5-6 Reps @ 30×1 Tempo

Health/Function:

EMOM For 15 Minutes:

1st: 6-8 DB Bench Press @ 20×1 Tempo

2nd: 6-8 Single Arm DB Row Right @ 20×1 Tempo

3rd: 6-8 Single Arm DB Row Left @ 20×1 Tempo

Metcon

B.: Metcon (Time)

For Time:

Health/Function:

4 Rounds:

100 Feet KB Farmers Carry

9/7 Calorie Bike

11 KBS

Performance (RX):

5 Rounds:

3 Clean And Jerks (135/95)

5 Kipping HSPU

7 Pullups

Competition/Sport (RX+):

10 Clean And Jerks (155/105)

20 CTB Pullups

30 Strict HSPU

20 CTB Pullups

10 Clean And Jerks (155/105)

*TIME CAP 12 Minutes

Cool Down

*LAX Ball Scapula

*LAX Ball Thoracic Spine

*Wall Against Shoulder Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (5 Rounds for time)

Every 7 Minutes For 35 Minutes:

300 M Run

14-16 Box Step Ups (24/20″)

14-16 Calorie Row

14-16 Russian KBS (1.5/1.0)

14-16 Knees To Elbows

*Change Order Every Round