Month: December 2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Frankenstein’s

Tip Toe Walk

Side Lunge

Power Skips

Buttkicks

High Knees

Karaoke Shuffle

+

30 Mountain Climbers/Leg

30 Jumping Jacks

Metcon

A.: “Spear” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

300 M Run

8 Burpees

8 Over The Shoulder Ball Slams (50/30)

8 DB Push Press Right (50/30)

8 DB Push Press Left (50/30)

20 Ab Mat Sit Ups

Health/Function Option:

*Scale Weight

*1 Minute Rest After Each Round

At Home WOD

HOME: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

200 M Run

6 Burpees

8 DB Push Press Per Arm

10 DB/KB Deadlift

12 Ab Mat Situps

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Calf Distraction

*Cobra Pose/Child’s Pose

*LAX Ball Front Deltoid

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

2500 M Bike

100 M Double KB OH Walk (*Choose Challenging Weight)

20 Ring Rows

25 Double KB Thrusters

2500 M Bike

25 Burpees

20 Ring Rows

100 M Double KB Walking Lunges

2500 M Bike

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Grasshoppers/Leg

5 Child’s Pose/Cobra Pose

10 Single Leg Glute Bridge Per Leg

5 Sampson Lunges Per Leg

10 Air Squats With Thumbs On Shoulders @ 20×1 Tempo

50 Feet Crouch Walk Left Hip

50 Feet Crouch Walk Right Hip

Weightlifting

A.: Back Squat (Build To A 4 Rep Max In 20 Minutes)

*After You Find 4 Rep Max Complete An Additional Set For Max Effort Reps @ 90% Of Your 4 Rep Total

Metcon

B.: Metcon (Weight)

Every Minute On The Minute For 12 Minutes:

Health/Function

1 High Hang Pull+2 Hang Power Cleans

Performance (RX)

2 Power Cleans+1 Front Squat

Competition/Sport (RX+)

1 Power Clean+1 Squat Clean

At Home WOD

HOME: Metcon (No Measure)

Every Minute On The Minute For 30 Minutes:

1st: 6-8 KB/DB Goblet Squats @ 30×1 Tempo

2nd: 12-15 KB/DB Swings

3rd: 12-15 Box/Chair Step Ups

4th: :30 Army Planks

5th: Rest

Cool Down

FOLLOW ROM WOD OR BELOW:

*Grasshopper Hold

*Olympic Wall Squat

*BB Quad Smash

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15/12 Calorie Row

+

15 Knee To Chest Hold (Alternating)

15 Wide Legged Good Mornings

15 Ankle Circles Each Direction

:30 Calf Stretch Against Wall Per Leg

30 Bounding Jumps

Metcon

A.: Metcon (4 Rounds for time)

Every 7 Minutes For 28 Minutes:

*Score Is Time Of Each Round

Health/Function

16 Box Step Ups/12 Russian KBS/(25/20) Calorie Row/50 Jump Rope Singles

Performance (RX)

10 Box Over Jumps (24/20)/12 KBS (1.5/1.0)/(30/24) Calorie Row/40 Double Unders (40 Singles+40 Penguin Hops)

Competition/Sport (RX+)

12 Box Over Jumps (30/24)/16 KBS (2.0/1.5)/(40/32) Calorie Row/60 Double Unders

At Home WOD

HOME: Metcon (5 Rounds for time)

Every 6 Minutes For 30 Minutes:

*Score Is Time Of Each Round

15 Chair Step Ups/15 KBS/400 M Run/30 Double Unders (30 Singles+ 30 Penguin Hops)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Hamstring Distraction

*LAX Ball Quads

*Lying Spinal Twist Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

4 Rounds:

600 M Row

45 Double Unders (60 Singles+60 Penguin Hops)

30 Alternating DB Snatch (35/20)

15 Toes 2 Rings

-Rest 2 Minutes Between Rounds; Rotate Order Anyway You Want-

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4X6 Minute AMRAP; Rest 2 Minutes Between AMRAP’s

*Pick Up Where You Left Off

300 M Run

15 KBS (1.5/1.0)

15 Box Over Jumps (20/16″)

125 M Run

8 DB Push Press (40/25)

4 DB Manmakers (40/25)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Elbow Opener Per Side

+

:30 Flagpole Stretch/Side

15 Banded Pass Thrus

15 Banded Around The Worlds

15 Banded Pull Aparts

10 Over/Under Hugs

10 Shoulder Press W/ Empty Bar

Weightlifting

A.: Shoulder Press (Build To A 1 Rep Max)

*Health/Function: 5X4-5 Reps @ 20×1 Tempo

*Once You Find Your 1 Rep Max, Take 85% Of That Weight And Perform 1 Set For Max Effort Reps

Example: Set Of 1 At 100lbs, Drop Down To 85lbs and Do A Max Effort Set

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

2×6 Minute AMRAP/Rest 2 Minutes:

*Pick Up Where You Left Off

Health/Function

8 Single Arm DB Rows Per Side/6 Push Press/2 Lying Rope Pulls/200 M Run

Performance (RX)

200 M Run/5 Chest To Bar Pullups/7 Push Press (95/65)/1 Rope Climb (Sub=3 Lying Rope Pulls)

Competition/Sport (RX+)

2 Rope Climb/4 Bar Muscle Ups/8 HSPU/200 M Run

At Home WOD

HOME: Metcon (AMRAP – Rounds and Reps)

4X5 Minute AMRAP/Rest 2 Minutes:

*Pick Up Where You Left Off

200 M Run

8 Hand Release Pushups

8 Alternating DB Snatch (40/25)

12 Walking Lunges

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Rear Delt

*Banded Chest Opener

*DB Elbow Opener On Bench

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 15/12 Calorie Bike @ 75%

Partner B:

5 Grasshoppers/Leg

10 Grasshopper Circles

10 Sampson Lunges (5/Leg)

20 Russian KBS

30 Jumping Jacks

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

For Time:

800 M Run (200 M Splits)

80/65 Calorie Bike

60 Med Ball Cleans (20/14)

40 KBS (1.5/1.0)

20 DB Devil’s Press (40/25)

40 KBS (1.5/1.0)

60 Wall Balls (20/14)

80/65 Calorie Bike

800 M Run (200 M Splits)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Frankenstein’s

Knee To Chest

Sampson Stretch

Power Skips

High Knees

Buttkicks

+

Warm Up All DB Movements 5 Reps Per Movement With A Lighter Weight

Metcon

A.: Metcon (Time)

Teams Of 2 (Alternate Full Rounds)

*45 Minute Time CAP*

“12 Days Of Christmas”

1 Rope Climb (Lying Rope Pull)

2 DB Thrusters Per Arm (40/25)

3 Burpee Over DB Hop

4 Box Jumps (24/20″)

5 DB Swings Per Arm (40/25)

6 Over The Shoulder Ball Slams (50/30)

7 Ab Mat Situps

8 Alternating DB Snatches (40/25)

9 DB Push Press Per Arm (40/25)

10 DB Goblet Squats (40/25)

11 Plyo Ball Push Ups

12 DB Goblet Lunges Per Leg (40/25)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Butterfly

*Pigeon Box Hold

*Runner’s Stretch

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

100 M Walking Lunges

200 M Double KB Farmers Carry (1.5/1.0)

30 Med Ball Cleans (20/14)

6000 M Bike

30 Wall Balls (20/14)

200 M Double KB Farmers Carry

100 M Walking Lunges