6/30/2021
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
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
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
*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
FOLLOW ROM WOD OR BELOW:
*LAX Ball Mid Back
*LAX Ball Glutes
*Banded Ankle Distraction
28 Minute AMRAP:
2 Wall Walks
8 Ring Rows
10 Push Ups
20 Double Unders (50 Singles)
25/20 Calorie Row
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
*SELECT BENCH OR FLOOR PRESS*
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
ALL PROGRAMS:
Accumulate 60 OH Banded Tricep Extensions (For Quality)
FOLLOW ROM WOD OR BELOW:
*LAX BALL SCAPULA
*Banded Bully
*Banded Lat Distraction
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
2 Minute KB Quad Smash
10 Grasshoppers
10 Grasshopper Circles
10 Squat Toe Holds
5 Sampson Lunges/Leg
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
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
FOLLOW ROM WOD OR BELOW:
*BB Quad Smash
*Pigeon Hold
*Hip CAR @ 90
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
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
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
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
Follow ROM WOD Or Below:
*Child’s Pose
*Pigeon
*Butterfly
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
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
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
Follow ROM WOD Or Below:
*Child’s Pose
*Pigeon
*Butterfly