Month: June 2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

6 Rounds: (Rest 2 Minutes Between Rounds)

10 Box Over Jumps (24/20″)

750 M Bike

15 Over The Shoulder Ball Slams (50/30)

750 M Bike

20 Air Squats

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute KB Calf Smash Per Leg

3 Minute Row (Increase Pace Each Min)

20 Wide Legged Good Mornings

10 Ankle Circles Each Direction

30 Standing Calf Raises

50 Bounding Jumps

Metcon

A.: Metcon (Time)

*ALL CARRIES IN THE FRONT RACK*

Health/Function: For Time:

6 Rounds:

50 M Slam Ball Carry

(20/16) Calorie Row OR (15/12) Calorie Bike

50 Jump Rope Singles

Performance (RX): For Time:

Buy In: 300 M Slam Ball Carry (50/30)

5 Rounds:

(30/24) Calorie Row Or (25/20) Calorie Bike/40 Double Unders

Competition/Sport (RX+) For Time:

125 M Slam Ball Carry (100/75)/100 Double Unders/(100/80) Calorie Row/125 M Slam Ball Carry/150 Double Unders/(100/80) Calorie Row/100 Double Unders/125 M Slam Ball Carry

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Mid Back

*LAX Ball Glutes

*Banded Ankle Distraction

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

28 Minute AMRAP:

2 Wall Walks

8 Ring Rows

10 Push Ups

20 Double Unders (50 Singles)

25/20 Calorie Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Lax Ball Lat (on floor)

10 Elbow Openers Per Side

10 Shoulder Thrus Per Side

:30 Child’s Pose At Each Angle (3 Angles)

5 Inchworm Pushups

Weightlifting

A.: Paused Bench Press (2 Seconds) (Build To A 6 Rep Max)

*SELECT BENCH OR FLOOR PRESS*

A.: Paused Floor Press (2 Seconds) (Build To A 6 Rep Max)

Metcon

B.: Metcon (No Measure)

EMOM For 12 Minutes:

Health/Function:

1st: 8-10 Ring Rows @ 30×1 Tempo/2nd: 6-9 Seated Z-Press @ 20×1 Tempo/3rd: 16-24 Pike Handstand Shoulder Taps

Performance (RX):

1st: 5-8 Strict Chinups @ 30×1 Tempo/2nd: 7-12 Kipping HSPU/3rd: 16-24 Shoulder Taps On Wall

Competition/Sport (RX+):

1st: 5-8 Strict CTB Pullups @ 30×1 Tempo/2nd: 6-10 Strict HSPU @ 30×1 Tempo/3rd: 25-50 Feet HSW

C.: Metcon (No Measure)

ALL PROGRAMS:

Accumulate 60 OH Banded Tricep Extensions (For Quality)

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX BALL SCAPULA

*Banded Bully

*Banded Lat Distraction

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

400 M Run

21 KBS (1.5/1.0)

21 Calorie Bike

21 KB Goblet Squats

400 M Run

15 KBS (1.5/1.0)

15 Calorie Bike

15 KB Goblet Squats

400 M Run

9 KBS (1.5/1.0)

9 Calorie Bike

9 KB Goblet Squats

400 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute KB Quad Smash

10 Grasshoppers

10 Grasshopper Circles

10 Squat Toe Holds

5 Sampson Lunges/Leg

Weightlifting

A.: Back Squat (10-8-5 @ 65/70/75% @ 30×1 Tempo)

Metcon

B.: Metcon (Weight)

Every 3 Minutes For 9 Minutes:

Health/Function

16-20 Total DB Walking Lunges

*Challenging Weight

Performance (RX)

16-20 Total DB Rear Foot Elevated Lunges

*Challenging Weight

Competition/Sport (RX+)

16-20 Total Front Rack Barbell Step Ups

*Challenging Weight

C.: Metcon (AMRAP – Reps)

3X3 Minute AMRAP’s/Rest 1 Minute

Health/Function: 200 M Run/Max Russian KBS With Time Remaining

Performance (RX): 300 M Run/Max KBS With Time Remaining (1.5/1.0)

Competition/Sport: 400 M Run/Max KBS With Time Remaining (2.0/1.5)

*Score Equals Total Reps

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*Pigeon Hold

*Hip CAR @ 90

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 1500 M Bike

Partner B:

10 Shoulder Thrus Per Side

10 Cat/Cow

10 Scorpion Twists Per Side

10 Yoga Pushups

10 Shoulder CARS Per Arm

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

2 Minute AMRAP/Rest 1 Minute

Max Effort Pushups

4 Minute AMRAP/Rest 1 Minute

Max Effort Jumping Lunges

6 Minute AMRAP/Rest 1 Minute

Max Effort KBS (1.5/1.0)

8 Minute AMRAP:

Max Effort Calorie Bike

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

1 Minute Banded Ankle Distraction Per Leg

1 Minute Alternating Child’s/Cobra Pose

10 Single Leg KB Deadlifts Per Leg

10 Russian KBS

200 M Run

Metcon

A.: Metcon (Time)

Health/Function: 4 Rounds:

7 Deadlifts

9 Burpees

100 M Single KB Farmers Carry

200 M Run

-Rest 2 Minutes Between Rounds-

Performance (RX) 3 Rounds:

10 Deadlifts (185/125)

15 Burpees To 6″ OH Reach

125 M Single KB Farmers Carry (1.5/1.0)

300 M Run

-Rest 2 Minutes-

Competition/Sport (RX+) For Time:

200 M Double KB Farmers Carry (2.0/1.5)

-Rest 1 Minute-

20 Deadlifts (225/155)

30 Bar Facing Burpees

400 M Run

-Rest 4 Minutes-

400 M Run

30 Bar Facing Burpees

20 Deadlifts (225/155)

-Rest 1 Minute-

200 M Double KB Farmers Carry

Cool Down

Follow ROM WOD Or Below:

*Child’s Pose

*Pigeon

*Butterfly

Indian Land CrossFit – Endurance

Metcon

Metcon (Time)

For Time:

100 M Double KB Farmer’s Carry

25 Burpees

40/32 Calorie Bike

400 M Run

100 M Double KB Farmer’s Carry

400 M Run

40/32 Calorie Bike

25 Burpees

100 M Double KB Farmer’s Carry

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Ankle Distraction Per Leg

1 Minute Alternating Child’s/Cobra Pose

10 Single Leg KB Deadlifts Per Leg

10 Russian KBS

200 M Run

Metcon

A.: Metcon (Time)

Health/Function: 4 Rounds:

7 Deadlifts

9 Burpees

100 M Single KB Farmers Carry

200 M Run

-Rest 2 Minutes Between Rounds-

Performance (RX) 3 Rounds:

10 Deadlifts (185/125)

15 Burpees To 6″ OH Reach

125 M Single KB Farmers Carry (1.5/1.0)

300 M Run

-Rest 2 Minutes-

Competition/Sport (RX+) For Time:

200 M Double KB Farmers Carry (2.0/1.5)

-Rest 1 Minute-

20 Deadlifts (225/155)

30 Bar Facing Burpees

400 M Run

-Rest 4 Minutes-

400 M Run

30 Bar Facing Burpees

20 Deadlifts (225/155)

-Rest 1 Minute-

200 M Double KB Farmers Carry

Cool Down

Follow ROM WOD Or Below:

*Child’s Pose

*Pigeon

*Butterfly