Month: September 2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X9 Minute AMRAP’s/Rest 2 Minutes

*Pickup Where You Left Off

400 M Run

36 Ab Mat Situps

30 Double Unders

200 M Run

24 Pullups

18 Hand Release Pushups

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute KB On Top Of Knee Hold (1 Minute Per Side)

20 Single Leg Calf Raises Per Leg

15 Ankle Circles

10 Ankle Pulses

200 M Run

Metcon

A.: Metcon (AMRAP – Reps)

3X7 Minute AMRAP’s/Rest 3 Minutes Between AMRAP’s

Health/Function

300 M Run/15 Ring Rows/30 Ab Mat Situps/300 M Run/Max Effort Ab Mat Situps With Time Remaining

Performance (RX)

600 M Run/5 Rope Climbs/Max Effort Toes 2 Rings With Time Remaining

Competition/Sport (RX+)

800 M Run/25 Toes 2 Bar/Max Effort Rope Climbs With Time Remaining

Cool Down

FOLLOW ROM WOD OR BELOW:

*KB Calf Smash

*Runner’s Stretch

*Pigeon

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

4 Rounds:

100 M Front Rack Ball Carry (50/30)

15 Ball Slams Over The Shoulder (50/30)

30/24 Calorie Row

15 KBS (1.5/1.0)

-Rest 2 Minutes Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute LAX Ball Glutes

12 Glute Bridges

12 Spinal Twists

12 Scorpion Twists

12 Alternating Bird Dogs

12 Wide Legged Good Mornings

1000 M Bike (Increase Pace Each 250 M)

Weightlifting

A.: Deadlift (2X5 Reps @ 80%; 1X4Reps @ 85%;1X3 Reps @ 87.5%))

Metcon

B.: Metcon (Time)

Health/Function: For Time; Rest 1 Minute Between Rounds

Rounds 1/3/5: (12/10) Calorie Bike+12 KBS or Russian KBS

Rounds 2/4/6: (12/10) Calorie Bike+300 Feet Heavy Front Rack Slam Ball Carry

Performance (RX) For Time:

(20/16) Calorie Bike/28 KBS (1.5/1.0)/(20/16) Calorie Bike

-Rest 3 Minutes-

(20/16) Calorie Bike/200 M Front Rack Slam Ball Carry (50/30)/(20/16) Calorie Bike

Competition/Sport (RX+) For Time:

(24/20) Calorie Bike/36 KBS (2.0/1.5)/(24/20) Calorie Bike

-Rest 3 Minutes-

2 Rounds: (24/20) Calorie Bike/150 M Front Rack Slam Ball Carry (100/75)

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Glutes

*Foam Roll Quads

*KB Psoas Smash

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (No Measure)

EMOM For 30 Minutes:

1st: 350-450 Bike Meters

2nd: 12-16 DB Snatch Right (40/25)

3rd: 12-16 DB Goblet Squats (40/25)

4th: 12-16 DB Snatch Left (40/25)

5th: 350-450 Bike Meters

6th: Rest

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 M Row (Increase Pace Each 125M)

+

10 BB High Hang Pulls

10 BB Hang Power Cleans

10 BB Front Squats

10 BB Lunges

Metcon

A.: Metcon (Weight)

Every 2 Minutes For 6 Sets:

Health/Function: 1 High Hang Pull+2 Hang Power Cleans+1 Front Squat

Performance (RX): 1 Hang Power Clean+1 Power Clean+1 Front Squat

Competition/Sport (RX+): 1 Hang Squat Clean+1 Squat Clean+1 Front Squat

B.: Metcon (AMRAP – Reps)

10 Minute AMRAP:

Health/Function:

300 M Row

8 Hang Power Snatch Right

8 Hang Power Snatch Left

16 Walking Lunges

Performance (RX):

750/675 M Row

Then 4 Rounds:

10 Alternating DB Snatch (50/35)

10 DB OH Lunges Per Arm (50/35)

Max Effort Row (Meters) With Time Remaining

Competition/Sport (RX+):

100 M Row/4 Power Snatch (95/65)/4 OHS (95/65)

*Increase Row By 100 M’s And Reps By 2 Each Round

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Forearms

*Banded Elbow Distraction With PVC

*LAX Ball Lats

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

400 M Run

40 DB Push Press (35/20)

600 M Run

60 Burpees

800 M Run

80 Box Step Ups (24/20″)

1000 M Run

100 AB Mat Situps

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Banded Pass Thrus

15 Band Around The World’s Each Direction

10 Shoulder CARS Each Direction

10 Shoulder Pulses Per Arm

20 Box Step Ups

10 Empty Bar Press

Weightlifting

A.: Shoulder Press (3-3-3-3-3 In 20 Minutes)

*Begin 1st Set At 5 Rep Max From 2 Weeks Ago*

B.: Shoulder Press (1 Set Max Effort Reps @ 80% Final Set Of Part A)

Metcon

C.: Metcon (Time)

Health/Function:4 Rounds:

6 Push Press/6 Burpees/10 Box Step Ups/200 M Run

Performance (RX) 3 Rounds:

10 Push Press (95/65)/10 Burpee Box Jumps (24/20″)/400 M Run

Competition/Sport (RX+) For Time:

12 Burpee Box Jumps (24/20″)/6 Muscle Ups

10 Burpee Box Jumps/5 Muscle Ups

8 Burpee Box Jumps/4 Muscle Ups

6 Burpee Box Jumps/3 Muscle Ups

4 Burpee Box Jumps/2 Muscle Ups

2 Burpee Box Jumps/1 Muscle Up

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Scapula

*LAX Ball Pec Minor

*Banded Shoulder Sink

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute LAX Ball Pec Minor

1 Minute LAX Ball Scapula

1 Minute LAX Ball Lats

+

10 Yoga Pushups

20 Box Step Ups

40 Jumping Jacks

Metcon

Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

6 Rounds:

1 Minute Max Effort DB Renegade Rows (40/25)

1 Minute Max Effort Ball Slams (30/20)

1 Minute Max Effort Box Over Jumps (20/16″)

1 Minute Max Effort Knees To Elbows

-Rest 1 Minute-

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

(30/24) Calorie Bike

40 Alternating DB Snatch (40/25)

(30/24) Calorie Bike

40 Pullups

(30/24) Calorie Bike

-Rest 5 Minutes-

For Time:

40-30-20-10

Calorie Row

Ab Mat Situps

Double Unders