12/31/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

Every 5 Minutes For 30 Minutes Complete The Following:

300 M Run

10 Hand Release Pushups

10 Alternating DB Snatch (40/25)

10 Burpees

10 Pullups

*RX+=12 Reps Each Round

12/31/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

750 M Bike

20 Shoulder Tap

15 Bar Kips

10 DB Hang High Pulls Per Arm

5 Shoulder CARS Per Arm

Metcon

A.: Metcon (AMRAP – Reps)

8 Minutes AMRAP/3 Minutes Off Between AMRAP’s

Competition/Sport (RX+)

3000/2700 M Bike

25 CTB Pullups

*Max Effort Strict HSPU With Time Remaining

Performance (RX)

2500/2250 M Bike

25 Pullups

*Max Effort Kipping HSPU With Time Remaining

Health/Function

2000/1800 M Bike

20 Single Arm DB Row Left

20 Single Arm DB Row Right

*Max Effort Box Pike Pushups With Time Remaining

B.: Metcon (AMRAP – Reps)

Competition/Sport (RX+)

60 Alternating DB Snatch (50/35)

30 Burpees

*Max Effort Calorie Bike With Time Remaining

Performance (RX)

50 Alternating DB Snatch (40/25)

25 Burpees

*Max Effort Calorie Bike With Time Remaining

Health/Function

20 DB Hang Power Snatch Right

20 DB Hang Power Snatch Left

20 Burpees

*Max Effort Calorie Bike With Time Remaining

C.: Metcon (AMRAP – Reps)

Competition/Sport (RX+)

3 Rounds:

6 Strict HSPU/8 CTB Pullups/6 Burpees/8 Alternating DB Snatch

*Max Effort Calorie Bike With Time Remaining

Performance (RX)

3 Rounds:

6 Kipping HSPU/8 Pullups/6 Burpees/8 Alternating DB Snatch

*Max Effort Calorie Bike With Time Remaining

Health/Function

3 Rounds:

6 Pike HSPU/8 Single Arm DB Row Per Arm/6 Burpees/4 DB Hang Snatch Per Arm

*Max Effort Calorie Bike With Time Remaining

Cool Down

*Banded Shoulder Distraction

*Pigeon

*Butterfly

12/30/2019

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 Effort Double KB Deadlifts (1.5/1.0)

2 Minute Max Effort Calorie Row

1 Minute Max Effort Wall Balls (20/14)

2 Minute Max Effort Calorie Bike

-Rest 2 Minutes Between Rounds-

12/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

18/14 Calorie Row

12 Good Mornings

9 Lying Spinal Twists Per Leg

6 Yoga Push Ups

6 Grasshoppers/Leg

Weightlifting

A.: Deadlift (5X2-3 Reps @ 20×1 Tempo)

Performance/Health+Function:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

3 Rounds For Reps/Rest 2 Minutes Between Rounds

Competition/Sport (RX+)

1 Minute Max Effort Squat Clean Thrusters (135/95)

2 Minute Max Effort Calorie Row

Performance (RX)

1 Minute Max Effort Thrusters (95/65)

2 Minute Max Effort Calorie Row

Health/Function

1 Minute Max Effort Wall Balls

2 Minute Max Effort Calorie Row

Cool Down

*Foam Roll Mid Back

*Lying Spinal Twist Hold

*Cat/Camel

12/28/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 16/12 Calorie Row

Partner B:

5 Ankle Pulses Per Leg

20 Bounding Jumps

30 Jumping Jacks

10 Russian KBS

10 Downward Dog Calf Raises

:30 Hold From Cage

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Work/1 Rest)

28 Minute AMRAP:

80/65 Calorie Row

60 Double Unders (120 Singles+20 Broad Jumps)

40 KBS (1.5/1.0)

20 HSPU (Hand Release Pushups)

10 Rope Climbs (20 DB Plank Pulls Per Arm+20 K2E)

12/27/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 PVC Pass Thrus

15 PVC Toe Touch Per Side

10 PVC Around The World Each Way

10 Push Press Empty Bar

Weightlifting

A.: Push Press (Build To A 3 Rep Max In 15 Minutes)

Performance: 4X5-6 Reps

Health/Function: 4X6-8 Reps

Metcon

B.: “Spear” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

300 M Run

8 Burpees

8 Over The Shoulder Ball Slams (50/30)

8 DB Push Press Right (50/30)

8 DB Push Press Left (50/30)

20 Ab Mat Sit Ups

Health/Function Option:

*Scale Weight

*1 Minute Rest After Each Round

Cool Down

*Banded Elbow Opener

*Banded Chest Opener

*LAX Ball Pec Against Cage

12/26/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

12/10 Calorie Row

12/10 Calorie Bike

8 Russian KBS

8 Empty Bar Hang Power Cleans

8 Front Squats

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X 7 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s

*PICK UP WHERE YOU LEFT OFF

Competition/Sport (RX+)

12 Hang Squat Cleans (115/85)/(30/24) Calorie Row/60 Air Squats/12 KBS (2.0/1.5)/(30/24) Calorie Bike

Performance (RX)

10 Hang Squat Cleans (95/65)/(20/16) Calorie Row/40 Air Squats/10 KBS (1.5/1.0)/(20/16) Calorie Bike

Health/Function

10 Hang Power Clean/(15/12) Calorie Row/25 Air Squats/10 KBS/(15/12) Calorie Bike

Cool Down

*Pigeon

*Elephant Toe Hold

*Olympic Wall Squat

12/24/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

20 Alternating DB Snatch (40/25)

40 Wall Balls (20/14)

60 Box Step Ups (24/20″)

80 Double Unders (160 Singles)

100/80 Calorie Row

80 Double Unders (160 Singles)

60 Walking Lunges (Total)

40 Wall Balls (20/14)

20 Alternating DB Snatch (40/25)

12/24/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Row (Increase Pace Each :30)

10 Box Step Ups

10 Grasshoppers (5/Leg)

10 Air Squats W/ Thumbs On Shoulders

25 Jumping Jacks

Weightlifting

A.: Front Squat (5X3 Reps @ 20×1 Tempo @ 80%+)

Performance: 5X5-6 Reps @ 20×1 Tempo

Health/Function: 5X8-10 KB Goblet Squats @ 30×1 Tempo

Metcon

B.: Metcon (Time)

*14 Minute Time Cap*

Competition/Sport (RX+)

For Time:

50 Wall Balls (20/14)

40 Calorie Row

30 DB Snatch (50/35)

20 Box Over Jumps (24/20″)

15 Bar Muscle Ups (Performance: Sub 30 CTB Pullups)

*Rest In Peace Jacob Morris; Last WOD From Teen Games Athlete Who Passed Away Last Week

Health/Function

3 Rounds:

15/12 Calorie Row

12 Wall Balls

9 Box Step Ups

6 DB Snatches Per Arm

6 DB Plank Pulls Per Arm

Cool Down

*BB Quad Smash

*Banded Hamstring Distraction

*Banded Sampson Hold

12/23/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 Minute AMRAP:

*Increase Reps By 2 After Each 200 M Run

*Example 2/4/6/8/10/12/ETC

2 KBS (1.5/1.0)

2 DB Push Press (35/20)

2 Ring Rows

2 Handstand Pushups (HR Pushups)

2 Calorie Bike

200 M Run