Month: February 2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 400 M Row

Partner B:

5 Grasshoppers Per Leg

5 Grasshopper Circles Per Leg

5 Elephant Toe Touch Per Leg

5 Inchworm Pushups

10 DB Halos Each Direction

10 DB Strict Press Per Arm

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

500 M Row/50 KBS (1.5/1.0)

400 M Row/40 KB Goblet Squats (1.5/1.0)

300 M Row/30 KB Hang Cleans Per Arm (1.5/1.0)

200 M Row/20 KB Push Press Per Arm (1.5/1.0)

100 M Row/10 Wall Walks

200 M Row/20 KB Push Press Per Arm (1.5/1.0)

300 M Row/30 KB Hang Cleans Per Arm (1.5/1.0)

400 M Row/40 KB Goblet Squats (1.5/1.0)

500 M Row/50 KBS (1.5/1.0)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

600 M Bike

15 Box Step Ups

12 Good Mornings

9 Ring Rows

6 DB Snatch Per Arm (Light)

Weightlifting

A1.: Power Clean (4X3 Reps; Rest :30)

A2.: Strict Chinups (4XMax Effort Reps @ 30×1 Tempo; Rest 2 Mins)

Health/Function Subs:

Banded Chinups OR 6-8 Single Arm DB Rows Per Arm

Metcon

B.: Metcon (Time)

*7 Minute Time CAP*

-5 Minute Rest Between B+C-

Health/Function

8 Box Step Ups Or Jumps

8 Burpees

20 Alternating Hang DB Snatches

20/16 Calorie Bike

Performance (RX)

10 Burpee Box Over Jumps (24/20″)

12/10 Calorie Bike

24 Alternating DB Snatches (40/25)

12/10 Calorie Bike

Competition/Sport (RX+)

10 Burpee Box Over Jumps (30/24″)

16/13 Calorie Bike

32 Alternating DB Snatches (50/35)

16/13 Calorie Bike

C.: Metcon (Calories)

ALL PROGRAMS (For Calories)

2X:30 Calorie Bike/Rest 2:30

Cool Down

*LAX Ball Forearms

*Foam Roll Mid Back

*Seated DB Thoraic Stretch

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

600 M Run

20 Burpees

40 Box Over Jumps (20/16″)

60/48 Calorie Bike

40 Alternating DB Snatches (40/25)

60/48 Calorie Bike

40 Box Over Jumps

20 Burpees

600 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Inchworms

20 Shoulder Taps

10 Shoulder Pulses Per Arm

10 DB Strict Press

10 Bar Kips

:30 Hang From Rings

:30 Plank Hold Or HS Hold

Weightlifting

A.: Push Press (6X2 Reps)

A.: Split Jerk (7X1 Rep)

Metcon

B.: Metcon (No Measure)

Every Minute On The Minute For 16 Minutes:

Health/Function

1st: 6-8 Challenging Pushup Movement (Off Box/Regular Pushups/Cage Assisted/Pike/Etc)

2nd: 50-100 Foot Bear Crawl

3rd: 6-9 Lying Leg Raises

4th: Rest

Performance (RX)

1st: 4-6 Strict Or Kipping Unbroken HSPU

2nd: 25-30 Seconds Shoulder Tap Practice

3rd: 7-10 Toes 2 Bar

4th: Rest

Competition/Sport (RX+)

1st: 4-6 Strict Or Kipping Unbroken Deficit HSPU

2nd: 25-40 Feet HS Walk

3rd: 9-12 Toes 2 Rings

4th: Rest

Cool Down

*Lying Shoulder Rotation

*Banded Shoulder Sink

*LAX Ball Tricep

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

Every Minute On The Minute For 30 Minutes:

1st: Max Effort Pushups In :30

2nd: 175-225 M Row

3rd: 15-20 Ab Mat Situps

4th: 100 Foot Bear Crawl

5th: Rest

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row

10 Child’s Pose/Cobra

20 Standing Calf Raises

30 Jumping Jacks

40 Single Unders

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

Health/Function

200 M Run/40 Singles+10 Lateral DB Hops/10 Over The Shoulder Ball Slam

Performance (RX)

400 M Run/30 Double Unders (Sub-75 Singles)/10 Over The Shoulder Ball Slam (50/30)

Competition/Sport (RX+)

2 Building Loop Runs

25 Over The Shoulder Ball Slams (100/50)

100 Double Unders

2 Building Loop Runs

15 Over The Shoulder Ball Slams

Max Effort Double Unders With Time Remaining
-Rest 6 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

Health/Function

100 M Run Double KB Farmers Walk

15 Wall Balls

500 M Row

Performance (RX)

100 M Double KB Farmers Walk (1.5/1.0)

20 Wall Balls (20/14)

1000 M Row

Competition/Sport (RX+)

200 M Double KB Farmers Walk (2.0/1.5)

25 Wall Balls (30/20)

2000 M Row

Cool Down

*BB Calf Smash

*Banded Ankle Distraction

*Runner’s Stretch

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

32 Minute AMRAP:

100 M Double KB Farmers Walk

300 M Run

20 Over The Shoulder Ball Slam (50/30)

40 Double Unders (80 Singles)

20 Wall Balls (20/14)

300 M Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

KB Quad Smash 1 Minute Per Side

10 Good Mornings

10 KB Deadlifts

10 Russian KBS

10 Wall Squats

10 Calorie Bike

Weightlifting

A.: Back Squat (4X4 Reps @ 80-85% 1RM @ 20×1 Tempo)

Health+Function/Performance:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

5 Rounds: (:30 ON/:30 OFF) (For Reps)

Calorie Bike

KBS

Squat Clean

Health/Function= Russian KBS, (Sub Hang Power Clean)

Performance (RX)= (1.5/1.0), (115/75)

Competition/Sport (RX+)= (2.0/1.5), (185/125)

Cool Down

*Banded Couch Stretch

*Pigeon

*Olympic Wall Squat

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

6 Rounds: (:30 ON/:30 OFF) (For Reps)

KBS (1.5/1.0)

Calorie Bike

Double DB Hang Power Clean+OH (40/25)

Calorie Bike

KB Goblet Squats (1.5/1.0)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Lat Distraction Per Side

5 Shoulder Pass Thru Holds On Floor Per Arm

5 Shoulder CARS Per Arm

15 Bar Kips

1 Minute Calorie Row

Weightlifting

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

*SELECT BENCH OR PRESS*

Health+Function/Performance:

4X5-6 Reps @ 20×1 Tempo

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

Health+Function/Performance:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: “Tomahawk” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Bar Muscle Ups

15 Burpees

21/16 Calorie Row

Health/Function Option:

12 Minute AMRAP:

9 Ring Rows Or Jumping Pullups

9 Burpees

15/12 Calorie Row

Cool Down

*Banded Lat Distraction

*LAX BALL Front Deltoid

*LAX BALL Pec Against Cage