Month: May 2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

300 M Jog

5 Yoga Pushups

10 Sampson Lunges

15 Bar Kips

15 Scap Pulls

10 Walking Lunges Per Leg

5 Inchworm Pushups

*STARTING AT 15 Minutes After

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
SCALED OPTIONS:

-1/4 Murph

-1/2 Murph

-Partner Murph

-30 Minute AMRAP:

400 M Run

15 Pullups

30 Pushups

45 Air Squats

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*Pigeon

*Banded Pec Opener

*Lax Ball Scapula

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

For Time:

6000 M Row

*Alternate Every 300 M*

-Pace Intensity Accordingly For Monday’s Murph-

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

4 Minute Bike (Increase Pace Each Minute)

2 Minute Banded Ankle Distraction Per Side

1 Minute Bottom Of Squat Hold

:30 Grasshoppers/Side

+

Warm Up Clean Complex

Weightlifting

A.: Metcon (Weight)

6 Sets; Increase Weight Each Set If Possible

Health/Function

2 Power Cleans+2 Above The Knee Hang Power Cleans+2 Front Squats

Performance (RX)

1 Power Clean+1 Hang Power Clean+2 Front Squats

Competition/Sport (RX+)

1 Squat Clean+1 Hang Squat Clean+1 Front Squats

Metcon

B.: Metcon (Time)

7 Minute Time CAP

Health/Function

3 Rounds:

15 KBS

12/9 Calorie Bike

Performance (RX)

10 Power Cleans @ 75% Part A

35/28 Calorie Bike

10 Power Cleans

Competition/Sport (RX+)

75 Double Unders

15 Squat Cleans @ 75% Part A

75 Double Unders

Cool Down

FOLLOW ROM WOD OR BELOW:

*Wrist Sit Back Hold

*Banded Couch Stretch

*Lizard Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

10 Rounds:

10 KBS (1.5/1.0)

25 Double Unders (25 Singles+15 Penguin Hops)

10/8 Calorie Bike

-Rest 1 Minute Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike (Increase Pace Each Minute)

2 Minute Banded Ankle Distraction Per Side

1 Minute Bottom Of Squat Hold

:30 Grasshoppers/Side

+

Warm Up Clean Complex

Weightlifting

A.: Metcon (Weight)

6 Sets; Increase Weight Each Set If Possible

Health/Function

2 Power Cleans+2 Above The Knee Hang Power Cleans+2 Front Squats

Performance (RX)

1 Power Clean+1 Hang Power Clean+2 Front Squats

Competition/Sport (RX+)

1 Squat Clean+1 Hang Squat Clean+1 Front Squats

Metcon

B.: Metcon (Time)

7 Minute Time CAP

Health/Function

3 Rounds:

15 KBS

12/9 Calorie Bike

Performance (RX)

10 Power Cleans @ 75% Part A

35/28 Calorie Bike

10 Power Cleans

Competition/Sport (RX+)

75 Double Unders

15 Squat Cleans @ 75% Part A

75 Double Unders

Cool Down

FOLLOW ROM WOD OR BELOW:

*Wrist Sit Back Hold

*Banded Couch Stretch

*Lizard Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

EMOM FOR 30 Minutes:

1st: 14 Hang DB Snatch (40/25) (7/Arm)

2nd: 16-20 Box Step Ups (20/16″)

3rd: 15-20 Ab Mat Situps

4th: 10-12 Calorie Row

5th: Rest

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute LAX Pec Minor Each Side

+

2X12 Calorie Row; Increase Pace 2nd 12 Calories

+

2x:

10 Increasing Arm Circles Each Direction

10 Alternating Shoulder Thrus

10 Elbow Openers Each Side

Metcon

A.: Metcon (No Measure)

EMOM For 16 Minutes

Health/Function

1st: 10 DB Hang Power Snatch Per Arm

2nd: 7-10 Burpees

3rd: 9-12 Calorie Row

4th: Rest

Performance (RX)

1st: 10-12 Hang Power Snatch (95/65)

2nd: 10-12 Burpees

3rd: 12-15 Calorie Row

4th: Rest

Competition/Sport (RX+)

1st: 3-5 Ring Or Bar Muscle Ups

2nd: 14-18 Calorie Row

3rd: 12-15 Burpees To 6″ OH Reach

4th: Rest

B.: Metcon (No Measure)

Accumulate The Following: (NOT FOR TIME; For Quality)

Health/Function

60-75 Ab Mat Situps

Performance (RX)

30 V-Ups @ 20×1 Tempo

+

2-3 Minutes Ring Plank Holds

Competition/Sport (RX+)

60 GHD Situps Or 60 GHD Situps To Parallel

Cool Down

FOLLOW ROM WOD OR BELOW:

*Pigeon

*LAX Ball Mid Back/Foam Roll

*KB Calf Smash

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Calories)

32 Minute AMRAP:

125/100 Calorie Bike

25 Pullups

50 Pushups

75 Air Squats

800 M Run

25 Pullups

50 Pushups

75 Air Squats

Max Effort Calorie Row With Time Remaining

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Yoga Pushups

5 Inchworm Pushups

10 Ring Rows

10 Scap Pulls

15 Bar Kips

10 Squat Toe Holds

200 M Run

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

26 Minute AMRAP:

Health/Function

200 M Run

9 Cage Assisted Pushups

12 Ring Rows

15 Air Squats

Performance (RX)

400 M Run

Then 3 Rounds Of The Following:

5 Pullups

10 Pushups

15 Air Squats

Competition/Sport (RX+)

800 M Run

30 Pullups

50 Pushups

70 Air Squats

*Wear Weighted Vest If You Have One

Cool Down

FOLLOW ROM WOD OR BELOW:

*Pec Smash

*LAX Ball Lat

*BB Quad Smash

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

100 M OH Plate Walk (45/25)

40 DB Push Press (40/25)

800 M Row

100 M OH Plate Walk (45/25)

800 M Row

40 Burpees

100 M OH Plate Walk (45/25)