Month: August 2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

10/8 Calorie Bike

10 Alternating Elephant Toe Touch

10 DB High Pulls Per Arm

10 Good Mornings

20 Bar Kips

Metcon

Cool Down

FOLLOW ROM WOD OR BELOW:

*Pigeon

*Butterfly

*Hip Pails And Rails

A.: Metcon (AMRAP – Reps)

8 Rounds Of (:30 On/:30 Off) For Max Reps:

*Rotate Stations Every New Minute*

Health/Function

Station 1: Calorie Bike

Station 2: Alternating DB Snatch (Moderate Weight)

Station 3: Weighed Ab Mat Situps (25/15)

Station 4: Over The Shoulder Ball Slam (Moderate Weight)

Performance (RX)

Station 1: Toes 2 Bar

Station 2: Alternating DB Snatch (40/25)

Station 3: Calorie Bike

Station 4: Over The Shoulder Ball Slam (50/30)

Competition/Sport (RX+)

Station 1: Over The Shoulder Ball Slam (100/75)

Station 2: Calorie Bike

Station 3: Alternating DB Snatch (65/45)

Station 4: GHD Situps

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Reps)

6 Rounds Of (:45 On/:45 Off) For Max Reps:

*Rotate Stations*

Station 1: Calorie Row

Station 2: Ab Mat Situps

Station 3: KBS (1.5/1.0)

Station 4: Ball Slams (30/20)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Row (Increase Pace Each :30)

10 Grasshoppers Per Leg

10 Fire Hydrants Each Direction

10 Wall Squats

Weightlifting

A.: Paused Front Squat (2X5-6 Reps; 2X4-5 Reps @ 22X1 Tempo)

*Pause 2 Seconds In Bottom Of Squat For Every Rep

*Health/Function: Use A Box If Needed For Position/Depth

Metcon

B.: Metcon (Time)

Health/Function: 3 Rounds:

14/11 Calorie Row

7 Banded OR Jumping Pullups

7 Burpees

Performance (RX) For Time:

15 CTB Pullups

25/20 Calorie Row

25 Burpees

25/20 Calorie Row

15 CTB Pullups

Competition/Sport (RX+) For Time:

28-20-12 Calorie Row

7-5-3 Burpee Ring Muscle Ups

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Anterior Deltoid

*Banded Elbow Opener

*BB Quad Smash

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

60 Air Squats

20 Burpee Box Jumps (20/16″)

40/32 Calorie Bike

30 Pullups

40/32 Calorie Bike

20 Burpee Box Jumps (20/16″)

60 Air Squats

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20/16 Calorie Bike

15 Ankle Circles Each Way

10 Ankle Pulses

15 Wide Legged Good Mornings

150 M Run (Pink Dumpster)

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

3X8 Minute AMRAP’s/Rest 1 Minute Between AMRAP’s

*Pick Up Where You Left Off*

400 M Run (200 M Splits)

25 Burpees

30 Over The Shoulder Ball Slams (50/30)

400 M Run (200 M Splits)

30/24 Calorie Bike

25 Toes 2 Bar (Scaled=Knees To Elbows)

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

400 M Run

60 Wall Balls (20/14)

80 Double Unders (240 Singles)

100/80 Calorie Row

80 Double Unders (240 Singles)

60 KBS (1.5/1.0)

400 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

15/12 Calorie Row

10 Grasshoppers (5/Leg)

10 Grasshopper Circles

10 Air Squats With Thumbs On Shoulders

Metcon

A.: Metcon (Time)

*16 Minute Time CAP*

Health/Function

7 Rounds:

10 Wall Balls

12/10 Calorie Row

Performance (RX) For Time:

30 Wall Balls (20/14)

50/40 Calorie Row

30 Wall Balls (20/14)

50/40 Calorie Row

30 Wall Balls (20/14)

Competition/Sport (RX+) For Time:

120 Wall Balls (20/14)

120 Calorie Row

B.: Metcon (Time)

*AT THE 20 MINUTE MARK BEGIN PART B*

Health/Function: For Time:

75 Single Unders

20 KBS OR Russian KBS

75 Single Unders

20 KBS OR Russian KBS

75 Single Unders

Performance (RX) 4 Rounds:

12 KBS (1.5/1.0)

36 Double Unders

Competition/Sport (RX+): For Time:

50 Drag Rope Double Unders

60 KBS (2.0/1.5)

50 Drag Rope Double Unders

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*KB Ankle On Top Of Knee Hold

*Child’s/Cobra Pose

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4X6 Minute AMRAP’s/Rest 2 Minutes Between AMRAP’s

*Pick Up Where You Left Off*

3 Wall Walks

12 Med Ball Cleans (20/14)

(16/13) Calorie Bike

200 M Run

24 KB Sumo Deadlift High Pulls (1.5/1.0)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Shoulder CARS Per Arm

10 Shoulder Pulses

10 Bottom Of Squat Arm Raises Against The Wall Per Arm

10 Standing Snow Angels

5 Yoga Pushups

10 Empty Bar Strict Press

Weightlifting

A.: Shoulder Press (Build To A Challenging Single In 15 Minutes)

*THIS WILL BE A STARTING POINT FOR THE NEXT LIFTING CYCLE*

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function

16 KB Sumo Deadlift High Pulls/12 Cage Assisted Pushups/4 Lying Rope Pulls

Performance (RX)

2 Rope Climbs/6 Hang Power Cleans (135/95)/12 Plyo Ball Pushups

Competition/Sport (RX+)

1 Legless Rope Climb/4 Ring Muscle Ups/8 Hang Power Cleans (165/115)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Couch Stretch

*LAX Ball Pec

*Banded Shoulder Distraction

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

Complete 4000 M Row

*Every 2 Minutes Get Off And Complete The Following:

5 DB Push Press (35/20)

5 Toes 2 Rings

5 Over The Shoulder Ball Slams (40/25)