Month: October 2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Banded Ankle Hold

+

500 M Bike

12/10 Calorie Row

15 Good Mornings

10 Lying Spinal Twists

:30 Dead Hang Hold

Metcon

A.: Metcon (Time)

Skill Work For 15 Minutes:

T2B Practice

RX+= Accumulate 40-60 T2B In 10 Minutes

B.: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

*Adjust Intensity If Doing 20.4

ALL PROGRAMS:

30/24 Calorie Row

20/16 Calorie Bike

30 Box Jumps/Step Ups

20 Double KB Deadlift

Cool Down

*KB Calf Smash

*Banded Ankle Distraction

*KB Lat Smash

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

32 Minute AMRAP:

24/20 Calorie Row

12 Knees To Elbow

12 KBS (1.5/1.0)

12/10 Calorie Bike

12 Double KB Deadlift

12 Air Squats

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

11 Bar Kips

9 Shoulder Cage Pulses

7 Scap Pulls

5 Shoulder Thru Holds Per Arm

3 Inchworm Pushups

Weightlifting

A.: Push Jerk (10 Minute EMOM: 2-3 Reps 70-75%)

*Health Function: 3-4 Push Press

*Performance: 2-3 Push Press

Metcon

B.: Metcon (No Measure)

Every Minute On The Minute For 5 Minutes:

Health/Function: 4-5 Single Arm DB Row Per Arm @ 20×1 Tempo

Performance: 6-8 Pullups

Competition/Sport: 7-10 CTB Pullups

C.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function

10 Ring Rows

10 Pushups

10 Hang Power Cleans

Performance (RX)

1 Rope Climb

5 Power Cleans (135/105)

10 Pushups

Competition/Sport (RX+)

2 Rope Climbs

6 Power Cleans (155/105)

10 Ring Dips

Cool Down

*Banded Lat Distraction

*LAX Ball Forearm

*Cat/Camel

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

5X5 Minute AMRAP’s; Rest 3 Minutes

*Pick Up Where You Left Off

8 Push Press (95/65)

12 Hand Release Pushups

8 Hang Power Cleans (95/65)

12 Wall Balls (20/14)

8 Pullups

400 M Run

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

10 Rounds For Time:

12 Walking Lunges

25 Double Unders (40 Singles+4 Broad Jumps)

12/10 Calorie Bike

-Rest 1 Minute Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

:30 Row 65%/75%/85%/90%

+

:30 Bottom Squat Hold

5 Cage Knee Push Outs Per Side

10 Shoulder CARS Per Arm

5 Squat Toe Holds

10 Wall Squats

+

Warm Up Back Squat Weight

Weightlifting

A. : Back Squat (Every 3 Minutes For 15 Minutes: 5 Back Squats)

*Health/Function:

6-8 KB Goblet Squats+100 Feet Sled Push

*Performance:

6-8 Back Squats

Metcon

B.: Metcon (Time)

5 Rounds For Time:

*18 Minute CAP

Health/Function

16 Walking Lunges

32 Jump Rope Singles

10/8 Calorie Row

-Rest 1 Minute Between Rounds-

Performance (RX)

5 OHS (95/65)

25 Double Unders

12/10 Calorie Row

-Rest 1 Minute Between Rounds-

Competition/Sport (RX+):

5 OHS (135/95)

40 Double Unders

15/12 Calorie Row

-Rest 1 Minute Between Rounds-

Cool Down

*Foam Roll Quads

*Lying Shouler Rotation

*LAX Ball Scapula

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

750 M Bike

10 DB Halo’s Each Direction

10 DB Hang High Pulls Each Arm

5 Grasshoppers/Leg

5 Yoga Pushups

Metcon

A.: Metcon (10 Rounds for time)

Every 3 Minutes For 30 Minutes; Alternate Every Round

1 Set Of Work:

Health/Function

12 Alternating Hang DB Snatches

10 Half Burpees

125 M Run

Performance (RX)

10 Alternating DB Snatches (40/25)

10 Burpees

200 M Run

Competition/Sport (RX+)

12 Alternating DB Snatches (60/40)

12 Burpees To 6″ OH Reach

200 M Run

2nd Set Of Work:

Health/Function

5 DB Renegade Rows

15 Ab Mat Situps

450 M Bike

Performance (RX)

6 DB Devils Press (40/25)

12 V-Ups

500 M Bike

Competition/Sport (RX+)

6 DB Devils Press (50/35)

12 GHD Situps

600 M Bike

Cool Down

*Banded Shoulder Sink

*LAX Ball Pec Against Cage

*Banded Shoulder Opener

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (10 Rounds for time)

Every 3 Minutes For 30 Minutes; Alternate Every Round

1 Set Of Work:

12 Alternating DB Snatches (40/25)

12 Burpees

200 M Run

2nd Set Of Work:

4 DB Manmakers (40/25)

15 Ab Mat Situps

12/10 Calorie Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Karaoke Shuffle

High Knees

Power Skips

Buttkicks

Light Broad Jumps

+

15/12 Calorie Row

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

3X8 Minute AMRAP’s:/Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off

15 Thrusters (95/65)

30 Hang Power Cleans (95/65)

45/38 Calorie Row

600 M Run (200 M Splits)

75 Double Unders (150 Singles+25 Broad Jumps)

90 Wall Balls (20/14)

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (No Measure)

Every 2 Minutes For 28 Minutes:

Even Rounds:

6 Burpees

8 Wall Balls (20/14)

10/8 Calorie Row

Odd Rounds:

6 Deadlifts (185/125)

8 Hand Release Pushups

125 M Run