Month: March 2020

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

5 Calorie Row Easy/Moderate/Fast

:30 HS Or Plank Hold

:20 Shoulder taps on wall or plank

5 Yoga Pushups

10 BB Strict Press

Weightlifting

A.: Bench Press (4X5-6 Reps @ 30×1 Tempo; Rest 2 Minutes)

-SELECT BENCH OR PRESS-

A.: Shoulder Press (4X5-6 Reps @ 30×1 Tempo; Rest 2 Minutes)

Metcon

B.: Metcon (AMRAP – Reps)

7 Minute AMRAP:

*Score =Burpees

Health/Function

25/20 Calorie Row

10 Standing DB Press

20/15 Calorie Row

10 Standing DB Press

Max Effort Burpees With Time Remaining

Performance (RX)

50/40 Calorie Row

25 DB Z-Press (40/25)

Max Effort Burpees With Time Remaining

Competition/Sport (RX+)

60/48 Calorie Row

15 Strict HSPU

15 Kipping HSPU

Max Effort Burpees With Time Remaining

C.: Metcon (AMRAP – Reps)

EMOM For 7 Minutes:

Health/Function

:20 Max Effort Cage Assisted Pushups @ 20×1 Tempo

Performance (RX)

:20 Max Effort Pushups @ 20×1 Tempo

Competition/Sport (RX+)

:20 Max Effort Clapping Pushups

Cool Down

*Lying Shoulder Rotation

*LAX Ball Scapula

*Banded Shoulder Distraction

At Home WOD

A.: Metcon (AMRAP – Reps)

RX+=Weighted Vest

7 Minute AMRAP:

Max Effort Burpees

-Rest 5 Minutes Between A+B-
,

B.: Metcon (Time)

Every 4 Minutes For 20 Minutes:

*Score Is Slowest Round*

6 Pushups

12 Air Squats

18 Double Unders (36 Singles)

200 M Run

RX+=

6 HSPU

12 DB Goblet Squats

18 Double Unders

200 M Run

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

(40/35) Calorie Row/15 Push Press(95/65)/600 M Run/20 Burpees

(35/30) Calorie Row/12 Push Press/400 M Run/16 Burpees

(30/25) Calorie Row/9 Push Press/200 M Run/12 Burpees

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Calorie Row Easy/Moderate/Fast

:30 HS Or Plank Hold

:20 Shoulder taps on wall or plank

5 Yoga Pushups

10 BB Strict Press

Weightlifting

A.: Bench Press (4X5-6 Reps @ 30×1 Tempo; Rest 2 Minutes)

-SELECT BENCH OR PRESS-

A.: Shoulder Press (4X5-6 Reps @ 30×1 Tempo; Rest 2 Minutes)

Metcon

B.: Metcon (AMRAP – Reps)

7 Minute AMRAP:

*Score =Burpees

*Rest 5 Minutes Between B+C-

Health/Function

25/20 Calorie Row

10 Standing DB Press

20/15 Calorie Row

10 Standing DB Press

Max Effort Burpees With Time Remaining

Performance (RX)

50/40 Calorie Row

25 DB Z-Press (40/25)

Max Effort Burpees With Time Remaining

Competition/Sport (RX+)

60/48 Calorie Row

15 Strict HSPU

15 Kipping HSPU

Max Effort Burpees With Time Remaining

C.: Metcon (AMRAP – Reps)

EMOM For 7 Minutes:

Health/Function

:20 Max Effort Cage Assisted Pushups @ 20×1 Tempo

Performance (RX)

:20 Max Effort Pushups @ 20×1 Tempo

Competition/Sport (RX+)

:20 Max Effort Clapping Pushups

Cool Down

*Lying Shoulder Rotation

*LAX Ball Scapula

*Banded Shoulder Distraction

At Home WOD

A.: Metcon (AMRAP – Reps)

RX+=Weighted Vest

7 Minute AMRAP:

Max Effort Burpees

-Rest 5 Minutes Between A+B-
,

B.: Metcon (Time)

Every 4 Minutes For 20 Minutes:

*Score Is Slowest Round*

6 Pushups

12 Air Squats

18 Double Unders (36 Singles)

200 M Run

RX+=

6 HSPU

12 DB Goblet Squats

18 Double Unders

200 M Run

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

500M Bike

5 Grasshoppers/Leg

10 Hip Circles

5 Air Squats @ 30×1 Tempo

20 Mountain Climbers/Leg

Weightlifting

A.: Olympic Weightlifting

EMOM For 8 Minutes:

Health/Function+Performance (RX): 1 Hang Power Clean+1 Front Squat+1 Shoulder To Overhead

Competition/Sport (RX+): 1 Hang Squat Clean+1 Front Squat+1 Shoulder To Overhead

Metcon

B.: Metcon (AMRAP – Reps)

5 Rounds:

Health/Function

:30 Max Effort Russian KBS

:30 Max Effort Air Squats

:30 Max Effort Calorie Bike

-Rest 1:30-

Performance (RX)

:30 Max Effort KBS (1.5/1.0)

:30 Max Effort Walking Lunges

:30 Max Effort Calorie Bike

-Rest 1:30-

Competition/Sport (RX+)

:30 Max Effort KBS (2.0/1.5)

:30 Max Effort Jumping Lunges

:30 Max Effort Calorie Bike

-Rest 1:30-

Cool Down

*KB Quad Smash

*Runner’s Stretch

*Pigeon

At Home WOD

Metcon (AMRAP – Reps)

RX+= Weighted Vest

8 Rounds:

:30 10 M Shuffle Sprints

:30 Walking Lunges

:30 Light Broad Jumps

-Rest 1:30 Between Rounds-

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Max Effort KBS (1.5/1.0)

1 Minute Effort Calorie Bike

1 Minute Max Effort Walking Lunges

1 Minute Max Effort Calorie Bike

-Rest 2 Minutes Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

500M Bike

5 Grasshoppers/Leg

10 Hip Circles

5 Air Squats @ 30×1 Tempo

20 Mountain Climbers/Leg

*Make A Harsh Comment To Joey

Weightlifting

A.: Olympic Weightlifting

EMOM For 8 Minutes:

Health/Function+Performance (RX): 1 Hang Power Clean+1 Front Squat+1 Shoulder To Overhead

Competition/Sport (RX+): 1 Hang Squat Clean+1 Front Squat+1 Shoulder To Overhead

Metcon

B.: Metcon (AMRAP – Reps)

5 Rounds:

Health/Function

:30 Max Effort Russian KBS

:30 Max Effort Air Squats

:30 Max Effort Calorie Bike

-Rest 1:30-

Performance (RX)

:30 Max Effort KBS (1.5/1.0)

:30 Max Effort Walking Lunges

:30 Max Effort Calorie Bike

-Rest 1:30-

Competition/Sport (RX+)

:30 Max Effort KBS (2.0/1.5)

:30 Max Effort Jumping Lunges

:30 Max Effort Calorie Bike

-Rest 1:30-

Cool Down

*KB Quad Smash

*Runner’s Stretch

*Pigeon

At Home WOD

Metcon (AMRAP – Reps)

RX+= Weighted Vest

8 Rounds:

:30 10 M Shuffle Sprints

:30 Walking Lunges

:30 Light Broad Jumps

-Rest 1:30 Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Ankle Distraction Per Leg

10 Ankle Pulses Per Leg

10 Elephant Toe Touches

10 Knee To Chest

30 Jumping Jacks

Metcon

A.: Metcon (Time)

3X Every 7 Minutes Complete The Following

*Slowest Round Is Score*

1 Building Loop Run

20 Ball Slams (30/20)

15 Burpees

10 Plyo Pushups On Slam Ball

Cool Down

*Banded Ankle Distraction

*LAX Ball Glutes

*Child’s Pose

At Home WOD

Metcon (Time)

3X Every 7 Minutes Complete The Following

*Lowest Round Is Score*

500 M Run

35 Air Squats

15 Burpees

50 Shoulder Taps

Weighted Option (RX+)=Wear Weighted Vest

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A1.: Back Squat (3X8-10 Reps @ 20×1 Tempo 60-65% 1RM;Rest :30)

A2.: Gymnastic Practice

Health/Function: Max Effort Bar Dip Hold

Performance: Max Effort Ring Dip Hold

Competition/Sport: Max Effort Ring/Bar Muscle Up

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Health/Function

(15/12) Calorie Row

8 Hang Power Cleans

6 Push Press

Performance (RX)

(20/16) Calorie Row

15 Hang Power Cleans (95/65)

10 Thrusters (95/65)

Competition/Sport (RX+)

(40/32) Calorie Row/10 Thrusters (115/85)

(32/24) Calorie Row/10 Hang Squat Cleans (115/85)

(24/16) Calorie Row/10 Hang Power Clean+Jerk (115/85)

Cool Down

*BB Quad Smash

*Grasshopper Hold

*LAX Ball Glutes

At Home WOD

Metcon (AMRAP – Rounds and Reps)

5X5 Minute AMRAP’s; Rest 3 Minutes

-Pick Up Where You Left Off-

400 M Run

30 Jumping Lunges Total (Walking Lunges)

20 Mountain Climbers Per Leg

10 Hand Release Pushups
Rx+=Weighted Version; If You Have Weight Equipment

400 M Run

30 DB Swings

20 DB Thrusters

10 Hand Release Pushups

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

(30/24) Calorie Row

20 Thrusters (45/35)

15 Alternating DB Snatch (40/25)

10 DB Renegade Rows (40/25)

5 Wall Walks

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

12/10 Calorie Row

:30 Bottom Of Squat Hold

10 Cage Knee Push Outs (5/Leg)

5 Grasshoppers/Leg

Weightlifting

A1.: Back Squat (3X8-10 Reps @ 20×1 Tempo 60-65% 1RM;Rest :30)

A2.: Gymnastic Practice

Health/Function: Max Effort Bar Dip Hold

Performance: Max Effort Ring Dip Hold

Competition/Sport: Max Effort Ring/Bar Muscle Up

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Health/Function

(15/12) Calorie Row

8 Hang Power Cleans

6 Push Press

Performance (RX)

(20/16) Calorie Row

15 Hang Power Cleans (95/65)

10 Thrusters (95/65)

Competition/Sport (RX+)

(40/32) Calorie Row/10 Thrusters (115/85)

(32/24) Calorie Row/10 Hang Squat Cleans (115/85)

(24/16) Calorie Row/10 Hang Power Clean+Jerk (115/85)

Cool Down

*BB Quad Smash

*Grasshopper Hold

*LAX Ball Glutes

At Home WOD

Metcon (AMRAP – Rounds and Reps)

5X5 Minute AMRAP’s; Rest 3 Minutes

-Pick Up Where You Left Off-

400 M Run

30 Jumping Lunges Total (Walking Lunges)

20 Mountain Climbers Per Leg

10 Hand Release Pushups
Rx+=Weighted Version; If You Have Weight Equipment

400 M Run

30 DB Swings

20 DB Thrusters

10 Hand Release Pushups