Month: January 2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 20/16 Calorie Row

Partner B: 10 Alternating Child’s/Cobra Pose

10 Side Plank Openers

10 Grasshoppers (5/Leg)

10 Elephant Toe Touch

10 Empty Bar Push Press

Metcon

A: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

4 Rounds:

1 Minute Max Effort Ground To Overhead (95/65)

1 Minute Max Effort Calorie Row

1 Minute Max Effort Over The Shoulder Ball Slam (50/30)

1 Minute Max Effort Calorie Row

-Rest 1 Minute-

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

5 Rounds:

300 M Run

10 Wall Balls (20/14)

20 Step Ups With Wall Ball (20/14)

25 Ab Mat Situps

25/20 Calorie Bike

-Rest 1 Minute Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down And Back:

Frankenstein’s

Knee To Chest

Sampson Lunge

Buttkicks

High Knees

Karaokee Shuffle

+

1000 M Bike Or 300 M Run

Metcon

A.: Metcon (4 Rounds for time)

Every 7 Minutes For 28 Minutes:

*Rotate Different Order Each Round*

Health/Function

600 M Bike

16 Box Step Ups

300 M Run

12 Wall Balls

Performance (RX)

400 M Run

14 Wall Balls (20/14)

800 M Bike

14 Box Step Ups With Slam Ball In Front Rack (40/30)(20/16″)

Competition/Sport (RX+)

16 Wall Balls (30/20)

500 M Run

16 Box Step Ups With Slam Ball In Front Rack (50/30)(24/20″)

1000 M Bike

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Ankle Distraction

*Grasshopper Hold

*Foam Roll Quads

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

40 Pushups

80/65 Calorie Row

40 Push Press (95/65)

80/65 Calorie Row

40 Pullups

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute LAX Ball Mid Back (each side)

15 Glute Bridges

15 Scorpion Twists

15 Spinal Twists

15 Good Mornings

15 Empty Bar RDL’s

Weightlifting

A.: Deadlift (4×4-5 Reps @ 30×1 Tempo @ 75%+ 1RM For ALL SETS)

Metcon

B.: Metcon (Time)

*15 Minute Time CAP*

Health/Function

4 Rounds:

2 Lying Rope Pulls/7 Push Press/10 Cage Assisted Pushups

Performance (RX)

6 Rounds:

1 Rope Climb/5 Push Press (115/85)/10 Plyo Ball Pushups

Competition/Sport (RX+)

For Time:

6 Shoulder To Overhead (185/125)

8 Rope Climbs

6 Shoulder To Overhead

16 Bar Muscle Ups

6 Shoulder To Overhead

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Mid Back

*Banded Hip Distraction

*Cat/Camel

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3×8 Minute AMRAP’s/Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off

800 M Bike

20 Double Unders (20 Singles+20 Penguin Hops)

20 Alternating DB Snatch (40/25)

20 Double Unders (20 Singles+20 Penguin Hops)

40 Ab Mat Situps

20 Double Unders (20 Singles+20 Penguin Hops)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

300 M Row

10 Ankle Circles Each Direction

10 Ankle Pulses Per Leg

20 Standing Calf Raises

30 Bounding Jumps

10 DB High Hang Pulls Per Arm

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4×5 Minute AMRAP’s/Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off

Health/Function

200 M Row/10 Ab Mat Situps/10 DB Hang Power Snatch (5/Arm)/30 Singles

Performance (RX)

8 Toes 2 Rings/12 Alt. DB Snatch (40/25)/24 Double Unders/250 M Row

*Sub For Dubs=24 Singles+24 Penguin Hops

Competition/Sport (RX+)

300 M Row/25 Drag Rope Double Unders/10 Squat Snatch (95/65)/10 T2B

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB/KB Calf Smash

*Pigeon Stretch

*Banded Shoulder Sink

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

2X14 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s

*Pick Up Where You Left Off

15 Burpees

25 Air Squats

15 KBS (1.5/1.0)

30 Walking Lunges

400 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Foam Roll/Quad Smash Per Leg

15/12 Calorie Bike

10 Knee To Chest Hold

10 Hip Circles Each Way

10 Buttkicks Per Leg

5 Grasshoppers/Leg

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

Metcon

A.: “Spirit Guide” (AMRAP – Rounds and Reps)

25 Minute AMRAP:

12 Front Squats (95/65)

12 Hang Power Cleans (95/65)

15 Lateral Burpees Over Barbells

15 KBS (1.5/1.0)

25/20 Calorie Bike

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*Banded Couch Stretch

*LAX Ball Glutes

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

25 Strict DB Press (35/20)

25 Ring Rows

50/40 Calorie Bike

50 Wall Balls (20/14)

100 Double Unders (100 Singles+50 DB Hops)

50/40 Calorie Bike

25 Ring Rows

25 Strict DB Press