Month: January 2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

EMOM FOR 35 Minutes

1st: 12-14 Alternating DB Power Snatch (40/25)

2nd: 12-14 Wall Balls (20/14)

3rd: 125 M Run

4th: 10-12 Push Press (75/55)

5th: 18-20 Med Ball Russian Twists

6th: 125 M Run

7th: Rest

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

PVC Warmup

Metcon

A.: Metcon (Weight)

EMOM FOR 16 Minutes:

1st: 5-6 Push Press(H/F) 3-4 Push Press (RX) 2-3 Split Jerk (RX+)

2nd: 10-12 Banded Tricep Pushdowns (H/F) 6-8 Kipping Ring Dips (RX) 6-8 Strict Ring Dips @ 30×1 (RX+)

3rd: 8-10 Ring Rows @ 20×1 Tempo(H/F) 1-2 Rope Climbs (RX) 1-2 Legless Rope Climbs (RX+)

4th: Rest

B.: Metcon (Time)

*15 Minute Time Cap*

Health/Function

4 Rounds:

12 DB Hang Power Snatch (6/Arm)

200 M Run

Performance (RX)

12 Power Snatch (95/65)/300 M Run

9 Power Snatch (115/85)/300 M Run

6 Power Snatch (135/95)/300 M Run

Competition/Sport (RX+)

12 Power Snatch (135/95)/400 M Run

9 Power Snatch (155/105)/400 M Run

6 Power Snatch (185/125)/400 M Run

Cool Down

*LAX Ball Tricep

*KB Lat Smash

*Cobra/Child’s Pose

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

4 Rounds:

1 Minute Max Effort Row Calorie

1 Minute Max Effort Bar Facing Burpees

1 Minute Max Effort Double Unders (Singles)

1 Minute Max Effort Alternating DB Hang Clean And Jerk (40/25)

1 Minute Max Effort DB Renegade Rows (40/25)

-Rest 3 Minutes Between Rounds–

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Calorie Row Moderate

5 Calorie Row Faster

5 Calorie Row Fastest

+

5 Grasshoppers Per Leg

10 Downward Dog Calf Raises Per Leg

15 Bounding Jumps

20 Jumping Jacks

10 Air Squats Thumbs On Shoulders

Weightlifting

A.: Back Squat (3X10 Reps @ 60-65% 20×1 Tempo)

Metcon

B.: “Medicine Man” (Time)

20 Minute Time Cap

For Time:

6 Hang Power Cleans (185/125)

12 Bar Facing Burpees

36/30 Calorie Row

72 Double Unders

12 Hang Power Cleans (185/125)

72 Double Unders

36/30 Calorie Row

12 Bar Facing Burpees

6 Hang Power Cleans (185/125)
Scaled Option

3X:

5 Hang Power Cleans

10 Burpees

20/16 Calorie Row

40 Double Unders (100 Singles)

Cool Down

*BB Quad Smash

*LAX Ball Forearms

*BB Calf Smash

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

30 Calorie Bike

30 Thrusters (95/65)

30 Pullups (Ring Rows)

30 Burpees

30 Calorie Bike

30 Over The Shoulder Ball Slam (30/20)

30 Knees To Elbow

30 Push Press (95/65)

30 Hang Power Clean (95/65)

30 Calorie Bike

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Over/Under Hugs

10 Shoulder CARS (5/Arm)

5 Light KB Press Per Arm

5 Light KB Windmills Per Arm

10 Bar Kips

10 Ring Rows Or Pullups Or Ring Pull Ups

Weightlifting

A.: Bench Press (4X5-6 Reps @ 30×1 Tempo)

*SELECT BENCH OR PRESS

*Health/Function+Performance:

3X6-8 Reps @ 30×1 Tempo

A.: Shoulder Press (4X5-6 Reps @ 30×1 Tempo)

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function

6 DB Plank Pulls Per Arm

12 KBS

Performance (RX)

8 CTB Pullups

16 KBS (1.5/1.0)

Competition/Sport (RX+)

4 Ring Muscle Ups

12 KBS (2.0/1.5)

C.: Metcon (No Measure)

EMOM For 6 Minutes

Health/Function: 15-20 Seconds Wall Walk Hold

Performance (RX): 15-20 Seconds Of Wall Walk Shoulder Taps

Competition/Sport: Max Distance HS In :30

Cool Down

*Banded Shoulder Sink

*Banded Lat Distraction

*LAX Ball Chest

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

2X15 Minute AMRAP (Rest 5 Minutes Between)

*Pick Up Where You Left Off

10 KB Goblet Squats (1.0/.75)

1000 M Bike

20 KBS (1.0/.75)

400 M Run

30 Walking Lunges

60 Double Unders (120 Singles)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Bike (Increase Pace Each 1 Minute)

1 Minute Box Step Ups

:30 Butt Kicks

:30 High Knees

:30 Karaoke Shuffle

125 M Run

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

2X12 Minute AMRAP (Rest 6 Minutes Between AMRAP’s)

*Pick Up Where You Left Off

Health/Function

10 Box Jumps Or Step Ups

200 M Run

10 Walking Lunges

600 M Bike

Performance (RX)

15 Box Over Jumps (24/20″)

400 M Run

30 Walking Lunges

1200 M Bike

Competition/Sport (RX+)

40 Box Over Jumps (24/20″)

800 M Run

60 Jumping Lunges

2400 M Bike

B.: Metcon (Time)

For Time:

3X100 M Double KB Farmers Walk

-Rest 1 Minute Between Rounds-

*H/F=1.0/.75

*Performance=1.5/1.0

*RX+=2.0/1.5

Cool Down

*Grashopper Hold

*Pigeon

*Banded Couch

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

20 Deadlifts (155/105)/200 M Row

40 Pushups/400 M Row

60 Alternating DB Snatch (40/25)/600 M Row

80 Box Step Ups/800 M Row

100 Ab Mat Situps/1000 M Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

250 M Row (Back And Arms Only)

+

10 Spinal Twists

10 Scorpion Twists

10 Glute Bridges

10 Banded Good Mornings

10 Banded Pull Aparts

Weightlifting

A.: Deadlift (Find A 1 Rep Max In 20 Minutes)

Health/Function+Performance:

Find A 5 Rep Max In 20 Minutes

Metcon

B.: Metcon (Time)

*15 Minute Time Cap*

Health/Function

20 Double KB Deadlifts/200 M Row

20 Cage Assisted Pushups/300 M Row

40 Ab Mat Situps/400 M Row

Performance (RX)

15 Deadlifts @ 70% 1 RM/200 M Row

25 Ring Pushups/300 M Row

35 Knees To Elbow/400 M Row

Competition/Sport (RX+)

20 Deadlifts @ 70% 1 RM/250 M Row

30 Handstand Pushups/500 M Row

40 Toes 2 Bar/750 M Row

Cool Down

*Cat/Camel

*Lying Hamstring Distraction

*Foam Roll Mid Back