Month: April 2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

25/20 Calorie Row (Increase Pace Each 5/4)

15 Ring Rows

5 Dead Hang Pullups

15 Bar Kips

:30 Deadhang Hold From Cage

+

2x:

10 Empty Bar Good Mornings

10 Empty Bar Front Rack Lunges (Total)

10 Empty Bar Push Press

10 Empty Bar Front Squats

*Increase Weight 2nd Round

Metcon

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
Health/Function:

10 Power Cleans

15 Push Press

25 Ring Rows

35 Calorie Row

25 Burpees

15 Push Press

10 Power Cleans

Cool Down

FOLLOW ROM WOD OR BELOW:

*3 Minute BB Quad Smash Per Leg

*LAX Ball Scapula

*Banded Shoulder Opener

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

800 M Run

10 Pullups

20 Burpees

30 Box Over Jumps (20/16″)

40 Ab Mat Situps

400 M Run

40 Ab Mat Situps

30 Lunges Per Leg

20 Burpees

10 Pullups

800 M Run

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (8 Rounds for time)

Every 4 Minutes For 32 Minutes:

200 M Run

12 Alternating DB Snatch (40/25)

12/10 Calorie Row

4 DB Manmakers (40/25)

*Rotate Different Order Each Round)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute LAX Ball Scapula/Side

+

2x:

20 Over/Under Hugs

15 Standing Snow Angels

10 DB Halos Each Way

5 Single Arm DB Press Per Side (Warmup Weight)

Metcon

A.: Metcon (No Measure)

Every 2 Minutes For 10 Minutes

Health/Function:

5-6 Single Arm Kneeling DB Strict Press @ 20×1 Tempo

2-3 Wall Walks As High As Possible OR 50-100 Feet Bear Crawl

Performance:

As Many Kipping HSPU In :45

2-3 Handstand Negatives

Competition/Sport:

As Many Strict HSPU In :30 @ 20×1 Tempo

-Rest :15-

Max Effort Kipping HSPU In 1 Attempt

B.: Metcon (4 Rounds for time)

Every 4 Minutes For 16 Minutes

*Score Time Of Each Round*

Health/Function

16 Hang DB Snatches (8/Arm)/300 M Run

Performance (RX)

12 Power Snatch (75/55)/400 M Run

Competition/Sport (RX+)

12 Unbroken Power Snatch (95/65)/500 M Run

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Elbow Opener

*Banded Lat Distraction

*LAX Ball Pec Minor

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

6X:30 On/:30 Off

Max Effort Reps Calorie Bike

Max Effort Reps KB Sumo DL High Pull (2.0/1.5)

Max Effort Distance Single Arm KB Farmers Carry Left (2.0/1.5)

Max Effort Distance Single Arm KB Farmers Carry Right (2.0/1.5)

Max Effort Reps Over The Shoulder Ball Slams (50/30)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Row (Increase Pace Each Minute)

+

10 Good Mornings

10 Wide Legged Good Mornings

20 Alternating Toe Touch

10 Alternating Cat/Camel

10 Scorpions Per Side

Weightlifting

A.: Deadlift (5X5 Reps @ 65-75% @ 31×1 Tempo)

Metcon

B.: Metcon (Calories)

ALL PROGRAMS

3X:30 MAX EFFORT CALORIE ROW/Rest 1:30 Between Rounds

C.: Metcon (Time)

For Time:

300 M Double KB Front Rack Carry

*Goal Is Under 5 Minutes*

H/F=Challenging Weight

RX=(1.5/1.0)

RX+=(2.0/1.5)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Child’s Pose/Cobra

*Pigeon Hold

*LAX Ball Glutes

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

12X2 Minute AMRAP’s/Rest 1 Minutes

*Pick Up Where You Left Off

10 Burpees

(15/12) Calorie Row

10 Box Step Ups (20/16″)

15 Air Squats

(15/12) Calorie Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

18/14 Calorie Bike

+

20 Box Step Ups

15 Ankle Pulses Per Leg

10 Power Jumps

5 Half Burpees

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP/Rest 3 Minutes Between A+B

Health/Function

12 Weighted DB Box Step Ups/125 M Run

Performance (RX)

12 Box Over Jumps (24/20″)/200 M Run

Competition/Sport (RX+)

36 Box Over Jumps (24/20″)/800 M Run/Max Effort Box Over Jumps W/ Time Remaining

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP/Rest 3 Minutes Between B+C

Health/Function

(12/10) Calorie Bike/10 Burpees Or Half Burpees

Performance (RX)

15 Burpees/(20/16) Calorie Bike

Competition/Sport (RX+)

30 Burpees To 6″ OH Reach/(36/30) Calorie Bike/Max Effort Burpees With Time Remaining

C.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

Health/Function

125 M Run/10 Weighted DB Box Step Ups/(8/6) Calorie Bike/6 Burpees

Performance (RX)

(15/12) Calorie Bike/10 Box Over Jumps/200 M Run/10 Burpees

Competition/Sport (RX+)

600 M Run/25 Box Over Jumps/20 Burpees To 6″ OH Reach/Max Effort Calorie Bike With Time Remaining

Cool Down

FOLLOW ROM WOD OR BELOW:

*KB Calf Smash

*Broken Toe

*Banded Hip Distraction

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

25 Double DB Push Press (35/20)

100 M OH Plate Walk

50 Double Unders

100 M Walking Lunges

400 M Run

100 M OH Plate Walk

400 M Run

100 M Walking Lunges

50 Double Unders

100 M OH Plate Walk

25 Double DB Push Press (35/20)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Child’s Pose/Cobra Pose Alternate

10 Elbow Openers Per Side

10 Alternating Supermans

30 Shoulder Taps

30 Downward Dog Calf Raises

10 Empty Bar Push Press

Weightlifting

A.: Push Press (4X5-6 Reps; Heavier Then Last Week)

*Select Push Press Or Push Jerk*

A.: Push Jerk (4X5-6 Reps)

Metcon

B.: Metcon (Time)

Health/Function: 3 Rounds:

10 Double DB Push Press/20 Walking Lunges/100 M OH Plate Walk/60 Jump Rope Singles

Performance (RX) 3 Rounds:

12 SA DB Clean And Jerk Per Arm(40/25)/12 SA DB OH Lunges Per Arm(40/25)/36 Double Unders

Competition/Sport (RX+) 3 Rounds:

7 Ring Muscle Ups /14 OHS (95/65)/56 Double Unders

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Shoulder Sink

*Banded Elbow Opener

*LAX Ball Scapula