Month: April 2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

1 Minute Quad Smash/Leg

8 Wall Sit W/ Rotation

4 Grasshoppers/Leg

8 Lunges/Leg

4 Half Burpees

125 M Jog

At Home WOD

A.: “Arrowhead” (Time)

For Time:

10 Squat Cleans (135/95)

20 Push Press (135/95)

30 CTB Pullups

40 Calorie Row

30 Burpees

20 Push Press

10 Squat Cleans
AT Home Subs:

Squat Clean=DB/KB/Ball Squat Clean

Push Press=KB/DB Push Press Single Arm

CTB Pullups=DB Plank Rows/Towel Row

Calorie Row=400 M Run/1000 M Bike

Cool Down

*Butterfly

*Twist+Reach

*Foam Roll/LAX Ball Quads

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 DB/KB Halos

10 SA DB Row

15 Over/Under Hug

20 Shoulder Taps

200 M Run

Metcon

A.: Metcon (AMRAP – Reps)

4x:

1 Minute Max Effort Pushups @ 20×1 Tempo

-Rest :30-

6-8 Curls @ 30×1 Tempo

-Rest :30-

1 Minute Max Effort Flutterkicks

-Rest 1 Minute-

B.: Metcon (AMRAP – Rounds and Reps)

3X5 Minute AMRAP’s

5 Single Arm DB Thruster Left

5 Single Arm DB Thruster Right

5 Burpees

15 AMSU

200 M Run/250 M Row/500 M Bike

Cool Down

*LAX Ball Front Delt

*Elbow Opener

*Pigeon

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

:30 Glute March

:30 Mountain Climbers

:30 Power Skips

:30 Tuck Jumps

:30 Step Ups

At Home WOD

A.: Metcon (Weight)

5x:

Strict Press Variety/Rest :30

Row Variety/Rest 2 Minutes

Strength Bias:

Press: 2 Reps Per Set OR Slower Tempo (50×1)

Row: 4-5 Reps Per Set OR Slower Tempo (50×1)

Muscular Endurance Bias:

12-15 Reps Per Set/Tempo (20×1)

B.: Metcon (Weight)

EMOM For 20 Minutes:

1st: Wall Sit :25-:30

2nd: Side Plank Right :25-:30

3rd: DB Step Ups :25-:30

4th: Side Plank Left :25-:30

Cool Down

*LAX Ball Lats

*LAX Ball Forearms

*Lying Shoulder Rotation

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Shoulder CARS/Arm

5 Ankle Pulses/Leg

10 Ankle Circles/Leg

5 Light Broad Jumps

30 Bounding Jumps

At Home WOD

A.: Metcon (Time)

For Time:

55 Calorie Row/44 Calorie Bike/800 M Run

55 Double Unders Or 110 Singles

55 Push Press Variety

55 DB/KB Goblet Squat

55 Calorie Row/44 Calorie Bike/800 M Run

55 DB/KB Alt. Power Snatch

55 Ab Mat Situps

55 Double Unders Or 110 Singles

55 Calorie Row/44 Calorie Bike/800 M Run

*Push Press Variety: BB (95/65), SA DB/KB

Cool Down

*LAX Ball Mid Back

*LAX Ball Hamstring

*Couch Stretch

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 Knee To Chest Hold

5 Grasshoppers/Leg

10 Leg Swings Each Direction

5 Air Squats @ 30×1 Tempo

20 Jumping Jacks

At Home WOD

A.: Metcon (Weight)

5X:

8-10 RFE Lunge Per Leg; Rest :30 Between Legs

-Rest :30-

10-12 Ab Tuck Ups

-Rest :30-

:20-:25 Hollow Rock Hold Or Hollow Rocks

-Rest 1 Minute-

B.: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

1 Wall Walk

2 BB Squat Cleans OR Single Arm DB/KB Clean Per Arm

4 Burpees Jump Over Object

8 KB/DB Swing
RX+

14 Minute AMRAP:

3 Strict HSPU

3 BB Squat Cleans

6 Burpee Over Object

9 KB/DB Swing

Cool Down

*LAX Ball Scapula

*Chest Opener

*Oblique Opener

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

3 Around The World’s

6 Sampson Stretch/Leg

6 Child’s Pose/Cobra

9 Hip Circles Each Way

12 Wide Legged Good Mornings

At Home WOD

A.: Metcon (No Measure)

EMOM For 25 Minutes:

1st: 10-12 Alt. DB/KB Power Snatch

2nd: 10-12 Over The Shoulder Ball Slam

3rd: 6-8 Burpees+20 Mountain Climbers

4th: 6-8 Hip Raises Per Side

5th: Rest

Cool Down

*LAX Ball/Foam Roll Glutes

*Squat W/Twist

*Supine Spine Twist

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 KB/DB Halos

10 Shoulder Pulses

10 Arm Circles

10 Scorpion Twists

5 Inchworm Pushups

At Home WOD

A.: Metcon (Weight)

6x:

Strict Press Variety/Rest :30

Row Variety/Rest 2 Minutes

Strength Bias:

Press: 2-3 Reps Per Set OR Slower Tempo (40×1)

Row: 4-5 Reps Per Set OR Slower Tempo (40×1)

Muscular Endurance Bias:

10-15 Reps Per Set/Tempo (20×1)

B.: Metcon (Time)

4 Rounds:

300 M Run/375 M Row/750 M Bike

10 OH Walking Lunges

10 Box Step Ups

10 Push Press

-Rest 2 Minutes-
RX+=

4x:

400 M Run/500 M Row/1000 M Bike

15 OHS

15 Step Ups

15 Push Press

-Rest 2 Minutes-

Cool Down

*Foam Roll/Bench Pec Stretch

*LAX Ball Trap

*Upper Back Extension/Flexion

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

10 Ankle Circles Each Way

10 Elephant Toe Touch

5 Squat Toe Holds

5 Multi Direction Lunge

150 M Run/200 M Row/350 M Bike

At Home WOD

A.: Metcon (Time)

10 Rounds:

20 Plank Jump Overs

10 Wall Balls

5 Tuck Jumps (As High As Possible)

150 M Run/200 M Row/350 M Bike

-Rest 1 Minute-

Cool Down

*LAX Ball Calf

*Ankle Distraction Weighted

*Butterfly

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Sampson Stretch/Leg

10 Wide Legged Good Mornings

5 Yoga Pushups

10 Good Mornings

:30 Glute March

Metcon

A.: Metcon (Weight)

Deadlift Variety:

Strength Bias: 6X2-3 Reps All Sets Above 85% 1RM @ 20×1 Tempo

*Not Enough Weight Option; Slower Tempo @ 50×1 Tempo

Muscular Endurance Bias: 5X10-12+ Reps @ 20×1 Tempo

B.: Metcon (Time)

4 Rounds:

10 Strict Pushups

10 Pike Pushups

:30 Lateral Skaters Off Box Or Floor

-Rest 1 Minute-
RX+=

For Time:

50 Strict OR Kipping HSPU

Cool Down

*Pretzel

*Figure Four

*LAX Ball Glutes

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

:30 Ankle Distraction/Side

10 Knee To Chest From Floor

10 Spinal Twists

10 Glute Bridges

5 Squat Thrusters

Metcon

A.: Metcon (AMRAP – Reps)

8 Rounds: (30 Seconds On/30 Seconds Off)

Max Effort Jumping Air Squats

Max Effort Burpees

Max Effort Double Unders (Single Unders)

B.: Metcon (No Measure)

4 Rounds:

:30 Russian Med Ball Twists

1 Minute DB Plank Pull Thrus

-Rest 1 Minute-

Cool Down

*Wall Sit Twist

*LAX Ball Quad Smash

*Couch Stretch