9/30/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

20/16 Calorie Row

15 Ab Mat Situps

10 Alternating DB Snatch (40/25)

5 Burpees
-Rest 5 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

20/16 Calorie Bike

15 Ball Slams (30/20)

10 DB Push Press Per Arm (40/25)

5 Burpees

9/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Scapula 1 Minute Per Side

+

10 Calorie Bike

6 Half Burpees

10 Calorie Row

6 Grasshoppers/Leg

10 Air Squats

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP: (Rest 4 Minutes Between AMRAP’s)

Health/Function:

10 Ab Mat Situps

8 Over The Shoulder Ball Slams

8/6 Calorie Bike

Performance (RX):

15 Ab Mat Situps

12 Over The Shoulder Ball Slams (40/25)

9/7 Calorie Bike

Competition/Sport (Rx+):

12 Toes To Bar

12 Over The Shoulder Ball Slams (50/30)

12/9 Calorie Bike

B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

Health/Function:

10 Half Burpees

8 Alternating DB Power Snatch

8/6 Calorie Row

Performance (RX):

12 Burpees

12 Alternating DB Power Snatch (40/25)

9/7 Calorie Row

Competition/Sport (Rx+):

12 Burpees To 6″ OH Reach

12 Alternating DB Power Snatch (60/40)

12/9 Calorie Row

C.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

Health/Function:

10/8 Calorie Bike

8 Over The Shoulder Ball Slam

6 Alternating DB Power Snatch

10/8 Calorie Row

8 Ab Mat Situps

6 Half Burpees

Performance (RX):

12/9 Calorie Bike

10 Over The Shoulder Ball Slam

8 Alternating DB Power Snatch

12/9 Calorie Row

10 Ab Mat Situps

8 Burpees

Competition/Sport (Rx+):

15/12 Calorie Bike

12 Over The Shoulder Ball Slam

9 Alternating DB Power Snatch

15/12 Calorie Row

12 Burpees To 6″ Reach

9 Toes To Bar

Cool Down

*Lying LAX Ball Chest Scrub

*Lying Shoulder Rotation

*Banded Shoulder Sink

9/28/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Deck Of Cards Wamrup (W/ 10 Cards)

Clubs= Mountain Climbers Per Leg

Spades= Power Jump

Hearts= Air Squat W/ Thumbs On Shoulders

Diamonds= Russian KBS

*Jokers=100 M Run

Metcon

A.: Metcon (No Measure)

Deck Of Cards:

Clubs=Box Over Jumps (20/16″)

Spades= KBS (1.5/1.0)

Hearts= Walking Lunges Per Leg

Diamonds= Ab Mat Situps

*Aces=1 Or 11

*Jokers=200 M Run

9/27/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

5 Pullups (Ring Rows)

10 Pushups

15 Air Squats

30 Double Unders (90 Singles)

200 M Run

9/27/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Row (Pick Up Pace Every :30)

+

10 Downward Dog Calf Raises

10 Ankle Circles Each Direction

20 Jumping Jacks

10 DB Strict Press

:20-:30 Dead Hang Hold

Metcon

A.: Metcon (Distance)

-Rest 8 Minutes Between A+B-

Health/Function

12 Minute AMRAP:

50 Jump Rope Singles

10 Cage Assisted Pushups

200 M Run

5 DB Plank Pulls Per Arm

250 M Row

Performance (RX):

12 Minute AMRAP:

4 Rounds:

200 M Run

5 HSPU

10 Strict Pushups

20 Double Unders

Then:

Max Effort Row With Time Remaining

Competition/Sport (RX+)

12 Minute AMRAP:

800 M Run

20 Strict HSPU

60 Double Unders

400 M Run

20 Kipping HSPU

60 Double Unders

Max Effort Row With Remaining Time

B.: Metcon (Distance)

Health/Function

12 Minute AMRAP:

20 Box Step Ups

10 Ring Rows

200 M Run

5 DB Plank Pulls Per Arm

250 M Row

Performance (RX)

12 Minute AMRAP:

4 Rounds:

200 M Run

20 Double Unders

10 Pullups

Then:

Max Effort Row With Time Remaining

Competition/Sport (RX+)

12 Minute AMRAP:

800 M Run

20 CTB Pullups

60 Double Unders

400 M Run

20 Pullups

60 Double Unders

Max Effort Row With Remaining Time

Cool Down

*Banded Shoulder Sink

*KB Shoulder Distraction

*LAX Ball Thoracic Area

9/26/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

1000 M Row

10 Left Arm DB Squat Clean Thruster (40/25)

10 Right Arm DB Squat Clean Thruster (40/25)

10 DB Renegade Rows (40/25)

50 Double KB Deadlifts (1.5/1.0)

50 Air Squats

10 DB Renegade Rows

10 Left Arm DB Squat Clean Thruster

10 Right Arm DB Squat Clean Thruster

1000 M Row

9/26/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

KB Quad Smash 2 Minutes Per Leg

+

6 Minute EMOM:

1st: 300 M Bike

2nd: 8 Good Mornings+8 Air Squats W/ Thumbs On Shoulders

3rd: 12 Russian KBS

Weightlifting

A.: Deadlift (8-6-5-5 @ 20×1 Tempo; Go By Feel)

Performance:

4X6-8 Reps @ 20×1 Tempo

Health/Function:

Every 2 Minutes For 12 Minutes:

6-8 Double KB Deadlifts

150 Feet Sled Push

Metcon

B.: Metcon (Time)

Health/Function

For Time:

8 DB Goblet Squats/600 M Bike

10 DB Goblet Squats/800 M Bike

12 DB Goblet Squats/1000 M Bike

10 DB Goblet Squats/800 M Bike

8 DB Goblet Squats/600 M Bike

Performance (RX):

1000 M Bike

15 Double DB Thrusters (40/25)

1500 M Bike

15 Double DB Thrusters

1000 M Bike

Competition/Sport (RX+)

For Time:

1600 M Bike

10 Left Arm DB Squat Clean Thruster (50/35)

10 Right Arm DB Squat Clean Thruster (50/35)

1600 M Bike

10 Left Arm DB Squat Clean Thruster (50/35)

10 Right Arm DB Squat Clean Thruster (50/35)

1600 M Bike

*16 Minute CAP*

Cool Down

*Banded Couch Stretch

*Foam Roll Quads

*LAX Ball Glutes

9/25/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

6 Rounds:

:30 Max Effort Push Press (95/65)/Rest :30

:30 Max Effort Calorie Bike/Rest :30

30 Max Effort Sumo Deadlift Hight Pull/Rest :30

:30 Max Effort Bar Facing Burpees/Rest :30

9/25/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute LAX Ball Each Shoulder

5 Shoulder CARS Per Arm

10 Shoulder Pulses Per Arm

5 Yoga Pushups

15 Banded Pull Aparts

Weightlifting

A.: Push Jerk (3X3 Reps)

A.: Push Press (3X3 Reps)

*Health/Function:

5X6-8 Strict Press @ 20×1 Tempo

Or

3X5-6 Push Press

B.: Metcon (AMRAP – Reps)

1 Set Max Effort Reps @ 80% Part A Movement

Metcon

C.: Metcon (AMRAP – Reps)

5 Rounds:

Health/Function

:30 Max Effort OH Plate Lunge/Rest :30

:30 Max Effort Half Burpees/Rest :30

Performance (RX)

:30 Max Effort OHS (95/65)/Rest :30

:30 Max Effort Bar Facing Burpees/Rest :30

Competition/Sport (RX+)

:30 Max Effort OHS (115/85)/Rest :30

:30 Max Effort Bar Facing Burpees/Rest :30

Cool Down

*LAX Ball Pec Against Cage

*PVC Pec Stretch

*Lying Shoulder Rotation

9/24/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

800 M Run

12 Hang Power Cleans (95/65)

24 Wall Balls (20/14)

36 KBS (1.5/1.0)

400 M Run

36 KBS (1.5/1.0)

24 Wall Balls (20/14)

12 Hang Power Cleans

400 M Run