Month: November 2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 1000/800 M Bike

Partner B:

5 Grasshoppers/Leg

10 Cage Knee Push Outs Per Leg

15 Mountain Climbers/Leg

20 Bounding Jumps

15 Buttkicks Per Leg

10 Empty Bar Push Press

5 Empty Bar Front Squats

Metcon

A. : Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rest)

10 Rounds Of 2 Minute On/:30 Off

Odd Rounds:

600/500 M Bike

As Many Push Press With Time Remaining

Even Rounds:

28 Wall Balls (20/14)

As Many Power Cleans With Time Remaining

Health/Function=(95/65)

Rx=(115/75)

Rx+= (135/95)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

30 Jumping Jacks

10 DB Strict Press Light

10 Lateral Skaters Per Leg

10 Bar Kips

5 Yoga Pushups

Metcon

A.: Metcon (Time)

“Half Murph”

For Time:

800 M Run

50 Pullups

100 Pushups

150 Air Squats

800 M Run

*Break Up Reps Of Pullups/Pushups/Air Squats As Needed

*Wear A Weight Vest If You Have One (20/14)

*40 Minute Time Cap
Scaled Option:

*Do As A Team

*1/4 Murph

Cool Down

*Banded Lat Distraction

*Pigeon

*BB Quad Smash

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

4 Rounds: (For Reps)

1 Minute Max DB Renegade Rows (40/25)

1 Minute Max Effort KBS (1.5/1.0)

1 Minute Max Effort Double Unders

1 Minute Max Effort Over The Shoulder Ball Slam (50/30)

1 Minute Max Effort Calorie Bike

1 Minute Rest

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Wednesday Hours: Last Class 5PM

Thursday Hours: Closed All Day

Friday: 8 AM+9AM Only

15 Calorie Bike (5 Easy/5 Moderate/5 Hard)

10 Ankle Pulses Per Leg

15 Mountain Climbers Per Leg

10 Ankle Circles

30 Jumping Jacks

Metcon

A.: Metcon (Weight)

EMOM For 15 Minutes:

1st: Deadlift 5-6 Reps @ 20×1 Tempo; Start @ 70% 1 RM

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

3rd: Rest

B.: Metcon (AMRAP – Reps)

3 Rounds: (For Reps)

1 Minute Max Effort (RX+=KBS (2.0/1.5)/RX=KBS (1.5/1.0)/Health=Russian KBS

1 Minute Max Effort (RX+=Double Unders/RX=Box Jumps(24/20″)/Health=Box Step Ups

1 Minute Max Effort (RX+=Ball Slams (50/30)/RX=Ball Slams (40/25)/Health=Air Squats

1 Minute Max Effort (All Programs=Calorie Bike)

1 Minute Rest

Cool Down

*Banded Ankle Distraction

*KB Calf Smash

*LAX Ball Against Cage

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 Minute AMRAP:

200 M Run

6 DB Snatches Per Arm (40/25)

12 Box Over Jumps (20/16″)

18 Walking Lunges (9/Leg)

24 Ab Mat Situps

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Spinal Twists

10 Scorpion Twists

10 Alternating Child’s/Cobra Pose

10 Banded Good Morning

10 DB Halos

10 DB High Hang Pulls

Weightlifting

A.: Hang Power Snatch+Hang Squat Snatch (5 SetsX2+2)

Performance:

5 SetsX3 Hang Power Snatch+1 Hang Squat Snatch

Health/Function:

5 SetsX4 Hang Power Snatch

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Health/Function

200 M Run

10 Ab Mat Situps

10 Walking Lunges (5/Leg)

Performance (RX)

400 M Run

20 K2E

40 Walking Lunges (20/Leg)

Competition/Sport (RX+)

800 M Run

30 T2B

50 Walking DB Lunges (25/Leg)(40/25)

Cool Down

*Lying Shoulder Rotation

*Banded Elbow Opener

*Banded Lat Distraction

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

8 Rounds:

3 Push Press (95/65)

3 Front Squats (95/65)

6 Burpees

6 Ball Slams

9/7 Calorie Bike

9/7 Calorie Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

12 Calorie Row

8 Grasshoppers/Leg

12 Hip Circles Each Direction

8 Elephant Toe Touch Per Leg

12 DB Strict Press

Weightlifting

A.: Front Squat (3X6-8 Reps @ 30×1 Tempo: Start 65-70%)

Metcon

B.: CHALLENGE WOD #3 (AMRAP – Rounds and Reps)

ALL PROGRAMS

CHALLENGE WOD #3

Every Minute On The Minute Complete A Full Round Of The Following

3 Push Press (95/65)

3 Lateral Burpees

9/7 Calorie Row

*When You Can Not Complete A Round Within The Minute The Workout Is Over

*Score Is Number Of Full Round And Reps Completed
*Scaled Option:

3 Push Press

3 Burpees

7/5 Calorie Row

Cool Down

*Banded Shoulder Sink

*Lying Shoulder Rotation

*Banded Bully Stretch

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Calorie Bike (Easy/Moderate/Fast)

+

Down+Back:

Knee To Chest

Elephant Walk

Side Lunge

Buttkicks

Power Skips

Broad Jump

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

28 Minute AMRAP:

200/160 Calorie Bike Buy In

Then With Remaining Time Partners Alternate Full Rounds Of:

6 Over The Shoulder Ball Slam (50/30)

8 Hand Release Pushups

10 Ab Mat Situps

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row

15 Good Mornings

10 Cat/Cow

10 Lying Spinal Twists

10 Scorpion Twists

10 Elephant Toe Touches

Weightlifting

A.: Deadlift (3X6-8 Reps @ 30×1 Tempo; Start @ 65-70%)

Metcon

B.: Metcon (Time)

Competition/Sport (RX+)

4X:

10 DB Box Step Overs (24/20″)(50/35)

2 Rope Climbs

300/250 M Row

-Rest 2 Minutes Between Rounds-

Performance (RX)

4X:

10 DB Box Step Overs (20/16″)(40/25)

1 Rope Climb

250/200 M Row

-Rest 2 Minutes Between Rounds-

Health/Function

5X:

10 DB Box Step Ups

10 Single Arm DB Row Per Arm

200/150 M Row

-Rest 1 Minute Between Rounds-

Cool Down

*Banded Hamstring Distraction

*Pigeon

*Lying Twist Hold