3/31/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

6 Rounds (:30 On/:30 Off) (For Max Reps)

-KBS (1.5/1.0)

-Air Squats

-Box Step Ups With Med Ball (20/14)(20/16″)

-Walking Lunges

3/31/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Grasshoppers/Side

15 Grasshopper Circles Each Way

10 Power Jumps

20 Russian KBS

Weightlifting

A.: Back Squat (5X3 Reps @ 30X1 Tempo; All Sets @ 75%+ 1RM)

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function:

10 KBS Or Russian KBS

13 Air Squats

16 Box Step ups

Performance (RX):

6 Power Cleans (135/95)

12 Box Over Jumps (20/16″)

24 Walking Lunges

12 KBS (1.5/1.0)

Competition/Sport (RX+):

For Time:

4 Squat Cleans (185/125)/20 Box Over Jumps (24/20″)/16 Jumping Lunges/Rest 2 Mins

3 Squat Cleans (205/145)/16 Box Over Jumps/20 Jumping Lunges/Rest 2 Mins

2 Squat Cleans (225/155)/12 Box Over Jumps/24 Jumping Lunges

Cool Down

FOLLOW ROM WOD OR BELOW:

*Pigeon

*Single Leg Forward Fold

*Couch Stretch

3/30/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

5 Rounds:

750 M Bike

20 Ab Mat Situps

15 Over The Shoulder Ball Slam

10 Burpees

100 M Slamball Walk In Front Rack (50/30)

-Rest 1 Minute Between Rounds-

*Rotate Different Order Each Round*

3/30/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Good Mornings

30 Standing Calf Raises

15 Wide Legged Good Mornings

30 Downward Dog Calf Raises

15 Ring Rows

200 M Jog

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP/Rest 3 Minutes Between A+B

Health/Function:

10 Over The Shoulder Ballslams

40 Jump Rope Singles

Performance (RX):

10 Over The Shoulder Ballslams (50/30)

25 Double Unders (Sub=50 Singles+10 Penguin Hops)

Competition/Sport (RX+):

7 Over The Shoulder Ballslams (100/75)

45 Double Unders

B.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP/Rest 3 Minutes Between B+C

Health/Function:

7 Banded Chinups

100 M Run

Performance (RX):

7 Strict Chinups

125 M Run

Competition/Sport (RX+):

10 Strict CTB Chinups

200 M Run

C.: Metcon (AMRAP – Reps)

5 Minute AMRAP:

Health/Function:

100 M Walk With Slamball

12 Burpees Or Half Burpees

100 M Walk With Slamball

Max Effort Burpees Or Half Burpees With Time Remaining

Performance (RX):

200 M Walk With Slamball (50/30) In Front Rack Position

Max Effort Burpees With Time Remaining

Competition/Sport (RX+):

200 M Walk With Slamball (100/75) In Front Rack Position

Max Effort Burpees To 6″ OH Reach With Time Remaining

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Mid Back

*LAX Ball Glutes

*Cobra/Child Pose

3/29/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

200 M Run

20 DB Renegade Rows (40/25)

400 M Run

40 DB Push Press (40/25)

600 M Run

60 Alternating DB Snatch (40/25)

800 M Run

80 Double Unders (160 Singles+80 Penguin Hops)

3/29/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute LAX Ball Pec Per Side

+

10 Shoulder CARS Per Side

8 Shoulder Thru Holds Per Side

6 Side Plank Openers Per Side

4 Yoga Pushups

Weightlifting

A.: Shoulder Press (Build To A Heavy 2 Reps @ 30×1 Tempo)

Health/Function:

4X5-6 Reps @ 30×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function:

4 Rounds:

10 Cage Assisted Pushups/8 Ring Rows/6 DB Push Press/500 M Bike

Performance (RX):

3 Rounds:

16 DB Push Press (40/25)/8 DB Renegade Rows/800 M Bike

Competition/Sport (RX+):

1500 M Bike/30 DB Push Press (50/35)/15 DB Devils Press/30 DB Push Press/1500 M Bike

Cool Down

FOLLOW ROM WOD OR BELOW:

*KB Lat Smash

*LAX Ball Triceps

*Elbow Opener

3/27/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Knee To Chest Hold

Frankenstein’s

Hip Circles

Buttkicks

High Knees

Karaoke Shuffle

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

6k Row For Time

*Partners Alternate Every 300 M

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Quads

*Butterfly

*Pigeon

3/26/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

3 Rounds:

25 Thrusters (45/35)

20 Toes 2 Rings

15/12 Calorie Bike

10 Pullups

-Rest 2 Minutes Between Rounds-

3/19/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Grasshoppers/Leg

:30 Bottom Of Hold Squat

15 Scap Pulls

10 Bar Kips

5 Empty Bar Thrusters (Add Weight Each Round)

Metcon

A.: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

A.: Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

B.: Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*Banded Shoulder Distraction

*Fragon

3/25/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

100 M KB Crossbody Carry (Switch Every 50 M)

50/40 Calorie Bike

100 M KB Crossbody Carry (Switch Every 50 M)

100 Over The Shoulder Ball Slams (40/30)

100 M KB Crossbody Carry (Switch Every 50 M)

50/40 Calorie Bike

100 M KB Crossbody Carry (Switch Every 50 M)