7/31/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

27 Minute AMRAP:

Teams Of 2 (1 Works/1 Rests)

15 Pullups

20 Pushups

30 Air Squats

90 Jump Rope Singles

400 M Run(200 M Splits)

7/30/2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

6 Rounds: (Rest 2 Minutes Between Rounds)

300 M Run

10 Alternating DB Snatch (40/25)

10/8 Calorie Bike

4 DB Devil’s Press (40/25)

7/30/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 PVC Pass Thrus

10 PVC Around The World’s Each Way

5 PVC Floor Sweeps

10 PVC Sampson Lunges

15 PVC Pass Thrus

+

15/12 Calorie Bike

Metcon

A.: Metcon (Weight)

Every Minute On The Minute For 8 Minutes:

Health/Function:

2 Hang Snatch Pulls+2 Hang Power Snatch

Performance (RX)

1 Hang Power Snatch+1 Power Snatch

Competition/Sport (RX+)

1 Squat Snatch+1 OHS

B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

Health/Function

(10/8) Calorie Bike/10 Alternating DB Snatch/10 Over The Shoulder Ball Slams

Performance (RX)

6 Devil’s Press (40/25)/12 Alternating DB Snatch/(12/10) Calorie Bike

Competition/Sport (RX+)

(16/13) Calorie Bike/12 Alternating DB Snatch (50/35)/4 DB Manmakers (50/35)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Elbow Opener

*LAX Ball Pec Minor

*LAX Ball Glutes

7/29/201

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

25 DB Renegade Rows (40/25)

50 Wall Balls (20/14)

75 Double Unders (3x Singles)

100 Ab Mat Situps

125/100 Calorie Row

7/29/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Yoga Push Ups

10 DB Halos Each Direction

10 DB Single Arm Press

15 Increasing Bar Kips

15 Air Squats With Thumbs On Shoulders

15 Empty Bar Push Press

Metcon

A.: Metcon (Time)

Health/Function

4 Rounds:

7 Push Press+14 KBS

-Rest 1 Minute Between Rounds-

4 Rounds:

10 Wall Balls (20/14)+15 Ab Mat Situps

-Rest 1 Minute Between Rounds-

Performance (RX)

3 Rounds:

9 Push Press (115/85)+21 KBS (1.5/1.0)

-Rest 1 Minute Between Rounds-

3 Rounds:

16 Wall Balls (20/14)+32 Ab Mat Situps

-Rest 1 Minute Between Rounds-

Competition/Sport (RX+)

3 Rounds:

6 Bar Muscle Ups+9 Shoulder To Overhead (165/115)

-Rest 1 Minute Between Rounds-

3 Rounds:

12 Toes 2 Bar+24 Wall Balls (30/20)

-Rest 1 Minute Between Rounds

Cool Down

FOLLOW ROM WOD OR BELOW:

*Pigeon

*Band Shoulder Distraction

*LAX Ball Scapula

7/28/2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

36 Minute AMRAP:

200 M Run

30 Double Unders

25 Air Squats

20 DB Push Press (35/20)

15 Ring Rows

10 Burpees

7/28/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Ankle Distraction Per Side

10 Ankle Circles Each Direction

20 Downward Dog Calf Raises

30 Standing Calf Raises

40 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

Health/Function

150 M Run/6 Burpees/12 Step Ups/8 Ring Rows

Performance (RX)

200 M Run/2 Rope Climbs/12 Box Jumps (24/20″)/12 Burpees

Competition/Sport (RX+)

300 M Run/32 Double Unders/16 Burpees To 6″ OH Reach/4 Rope Climbs

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Ankle Distraction

*Banded Lat Distraction

*Foam Roll Lats

7/27/2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

800 M Run

100 M Walking Lunges

50 Burpees

400 M Run

25 DB Devil’s Press (40/25)

100 M Walking Lunges

800 M Run

7/27/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Quad Smash Per Leg

10 Fire Hydrant Circles Per (Clockwise And Counterclockwise)

5 Grasshoppers/Leg

20 Mountain Climbers/Leg

5 Sampson Lunges/Leg

10 Air Squats @ 30×1 Tempo

Weightlifting

A.: Back Squat (4-4-3-3-3 @ 82.5/85/87.5/87.5/90% @ 20×1 Tempo)

Metcon

B.: Metcon (Time)

Health/Function 3 Rounds:

10 DB Walking Lunges

300 M Row

-Rest 2 Minutes-

Performance (RX) 2 Rounds:

40 Jumping Lunges

500 M Row

-Rest 3 Minutes-

Competition/Sport (RX+) For Time:

10 Hang Squat Cleans (135/95)

600 M Row

-Rest 3 Minutes-

600 M Row

10 Hang Squat Cleans

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*Banded Couch Stretch

*LAX Ball Mid Back

7/26/2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 Minute AMRAP:

4 Pullups

8 Hand Release Pushups

12 KBS (1.5/1.0)

16/13 Calorie Row

200 M Run