11/30/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

50/40 Calorie Bike

50 Ring Rows

25/20 Calorie Bike

50 DB Push Press (40/25)

25/20 Calorie Bike

50 Knees To Elbow

50/40 Calorie Bike

11/30/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Each Pec For 2 Minutes

+

15 Banded Pass Thrus

15 Banded Around The Worlds Each Way

15 Bar Kips

:30 Dead Hang Hold

Weightlifting

A1.: Shoulder Press (5X5-6 Reps @ 20×1 Tempo; Incrs. Weight From 11/23)

-Rest :30 Between A1+A2-

A2.: Metcon (Weight)

Health/Function:5X6-8 Single Arm DB Row Per Arm @ 30×1 Tempo

Performance (RX):5XMax Effort Rep Ring Rows With Feet Elevated On Box @20X2 Tempo

Competition/Sport (RX+):5XMax Effort Reps Strict Pullups @ 20X3 Tempo
-Rest 2 Minutes; Go Back To A1-

Metcon

B.: Metcon (Time)

*16 Minute Time CAP

Health/Function

5 Rounds For Time:

6 Pushups Or Cage Assisted Pushups @ 20×1 Tempo

8 Ring Rows @ 20×1 Tempo Or SA DB Row

10 Ab Mat Situps

40 Jump Rope Singles

Performance (RX)

5 Rounds For Time:

1 Rope Climb (Sub=3 Lying Rope Pulls)

8 Knees To Elbow

8 Hand Release Pushups

25 Double Unders

Competition/Sport (RX+)

For Time:

75 Double Under Buy In:

4 Rope Climbs/24 Pushups Off KB’s

3 Rope Climbs/20 Pushups Off KB’s

2 Rope Climbs/16 Pushups Off KB’s

1 Rope Climb/12 Pushups Off KB’s

75 Double Under Buy Out

At Home WOD

HOME: Metcon (Time)

EMOM FOR 36 Minutes:

1st: SA LEFT DB Strict Press 8-10 Reps @ 30×1 Tempo

2nd: SA Right DB Strict Press 8-10 Reps @ 30×1 Tempo

3rd: Dbl. DB Bent Over Row 8-10 Reps @ 30×1 Tempo

4th: 15-18 Ab Mat Situps

5th: 8-12 Pushups @ 30×1 Tempo

6th: Rest

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Shoulder Across Arm Hold

*LAX Ball Lat

*LAX Ball Tricep

11/28/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 15/12 Calorie Row; Increase Pace Each 5/4

Partner B:

5 Alternating Child’s/Cobra Pose

10 Grasshoppers/Leg

15 Good Mornings

20 Glute Bridge (Hold 1 Sec At Top)

+

Warm Up Barbell Movement

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

For Time:

50 Deadlifts (185/125)/(50/40) Calorie Row

40 Lateral Burpees Over Barbell/(40/32) Calorie Row

30 Front Squats (155/105)/(30/24) Calorie Row

20 Lateral Burpees Over Barbell/(20/16) Calorie Row

10 Clean And Jerks (135/95)/(10/8) Calorie Row

*Take Weight Off Barbell For Next Movement; Load Weight Accordingly

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Mid Back

*Scorpion Hold

*Banded Lying Twist Hold

11/26/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X

100 M Jog

5 Ankle Pulses Per Leg

10 Power Jumps

5 Yoga Pushups

10 Ring Rows

:20 Dead Hang Hold

Metcon

A.: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Select Murph Or 1/2 Atalanta

A.: Metcon (Time)

1/2 Atalanta:

1 Mile Run

50 HSPU

100 Alternating Pistols

150 Pullups

1 Mile Run

If you have a 20# vest or body armor, wear it.

At Home WOD

HOME: Metcon (Time)

For Time:

1 Mile Run

100 Pushups

200 Ab Mat Situps

300 Double Unders (600 Singles)

1 Mile Run

Cool Down

FOLLOW ROM WOD OR BELOW:

*5 Minute Bike Cool Down

*LAX Ball Lats And Chest

*BB Quad Smash

11/25/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

200 M OH Plate Walk (45/25)/(100/80) Calorie Row

100 DB Step Overs (35/20)(20/16″)/(75/60) Calorie Row

50 Toes 2 Rings/(50/40) Calorie Row

25 DB Thrusters (35/20)/(25/20) Calorie Row

11/25/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Foam Roll/KB Smash Each Quad

2 Minute Bike (Increase Pace Each :30)

5 Grasshoppers/Leg

10 Alternating Elephant Toe Touch

5 Sampson Stretch Per Leg

10 Lunge Variety From WOD-No Weight+Follow Tempo

Weightlifting

A.: Metcon (Weight)

4X6-8 Reps Per Leg @ 30×1 Tempo

-Rest :30 Between Each Leg-

-Rest 2 Minutes Between Sets-

Health/Function: DB Rear Step Lunge

Performance (RX): Rear Foot Elevated Lunge

Competition/Sport (RX+) Back Rack Step Up (20/16″)

Metcon

B.: Metcon (Distance)

ALL PROGRAMS:

Bike For Meters

4X1:45 ON/2:15 OFF Between Rounds

C.: Metcon (No Measure)

Every Minute On The Minute For 10 Minutes:

*Alternate Movements

Evens: Upside Down KB Walk 50 Feet Left+50Feet Right

Odds: 20 Second Banded Pallof Press Per Side

At Home WOD

HOME: Metcon (No Measure)

EMOM For 30 Minutes:

1st: 8-10 Lunges @ 30×1 Tempo Right

2nd: 8-10 Lunges @ 30×1 Tempo Left Leg

3rd: :30 Hollow Rock Hold

4th: 50 Feet Upside KB/DB Walk Left+Right

5th: Rest

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*Banded Couch

*LAX Ball Glutes

11/24/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute LAX Ball Each Calf

10 Ankle Circles Each Way

20 Downward Dog Calf Raises Each Leg

30 Jumping Jacks

40 Bounding Jumps

+

400 M Row Or 800 M Bike At WOD Pace

Metcon

A.: Metcon (Distance)

3X6:30 Minutes Bike OR Row; Rest 3:30 Between Efforts

*Increase Pace Slightly Compared To Last Week

Example: Row Pace Last Week 2:07; This Week Aim For 2:03-2:06

-Make Sure To Record Pace-

-Rest 3:30 Between A+B-

B.: Metcon (AMRAP – Reps)

6 Minute AMRAP:

Health/Function

5 Burpees Or Half Burpees

7 Med Ball Cleans (20/14)

40 Jump Rope Singles

Performance (RX)

5 Burpees

10 DB Power Cleans (40/25)

25 Double Unders (Sub=25 Lateral DB Hops)

Competition/Sport (RX+)

20 DB Squat Cleans (50/35)

40 Burpees To 6″ OH Reach

20 DB Squat Cleans

*Max Effort Double Unders With Time Remaining

At Home WOD

HOME: Metcon (7 Rounds for time)

Every 4 Minutes For 28 Minutes:

200 M Run

30 Double Unders Or 30 Singles+15 DB Lateral Hops

10 Med Ball Or DB Cleans

8 Burpees

*Rotate Order Anyway You Want Each New Round

Cool Down

FOLLOW ROM WOD OR BELOW:

*KB Calf Smash

*KB Ankle Distraction

*Banded Ankle Dorsiflexion Stretch

11/24/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (7 Rounds for time)

Every 5 Minutes For 35 Minutes:

200 M Run

30 Double Unders (Sub=30 Singles+15 DB Lateral Hops)

15 Over The Shoulder Ball Toss (50/30)

10 DB Renegade Rows (40/25)

5 Burpees

*Rotate New Order Every New Round

11/23/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Banded Pass Thrus

15 Banded Around The Worlds Each Direction

15 Banded Pull Aparts

15 Banded Face Pulls

15 Ring Rows

Weightlifting

A1.: Shoulder Press (4X6-8 Reps @ 20×1 Tempo; Incrs. Weight From 11/16)

-Rest :30 Then Perform A2-

A2.: Metcon (No Measure)

Health/Function: 8-10 KB Gorilla Rows @ 20×1 Tempo Per Arm

Performance (RX): Max Effort Strict Chinups @ 30×2 Tempo

Competition/Sport (RX+): 4-5 Seated L-Sit Rope Pull
-Rest 2 Minutes And Go Back To A1-

Metcon

B.: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

At Home WOD

HOME: Metcon (Time)

3 Rounds:

600 M Run

21 KB/DB Swings

15 Box/Chair Step Ups

12 DB Push Press

9 Pike Pushups

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Rear Delt

*Banded Chest Opener

*Banded Bully

11/23/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

800 M Run

63 KBS (1.5/1.0)

21 Pullups

800 M Run

21 Pullups

63 Hand Release Pushups

800 M Run