Month: October 2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 25/20 Calorie Row

Partner B: 10 DB Plank Rows Per Arm/No Pushup

10 Yoga Pushups

20 Good Mornings

10 Wallballs With No Press

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

2X10 Minute AMRAP’s/Rest 2 Minutes

10 Rope Climbs (Sub=20 Lying Rope Pulls)

20 DB Devil’s Press (40/25)

50/40 Calorie Row

Max Effort Wall Balls (20/14) With Time Remaining

Cool Down

*FOLLOW ROM WOD OR BELOW:

*Foam Roll Quads

*Pigeon Hold

*Cobra/Child’s Pose

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X9 Minute AMRAP’s/Rest 3 Minutes

*Pick Up Where You Left Off

3 Wall Walks

12 Alt. DB Snatch (40/25)

(16/13) Calorie Row

24 Double Unders

300 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Bike (Increase Pace Each Minute)

1 Minute Banded Ankle Distraction Per Side

:30 Banded Single Arm Row Per Side

:30 Jumping Jacks

Metcon

A.: Metcon (Time)

Health/Function: 8 Rounds:

(8/6) Calorie Bike

35 Jump Rope Singles

150 M Run

6 DB Hang Power Snatch Per Side

Performance (RX): For Time:

500 M Run

30 Alternating DB Power Snatch (40/25)

80 Double Unders

(70/58) Calorie Bike

80 Double Unders

30 Alternating DB Power Snatch

500 M Run

Competition/Sport (RX+) For Time:

15 Squat Snatch (115/85)

(45/36) Calorie Bike

125 Double Unders

1200 M Run

125 Double Unders

(45/36) Calorie Bike

15 Squat Snatch (115/85)

Cool Down

*FOLLOW ROM WOD OR BELOW:

*KB Calf Smash

*LAX Ball Lat

*Banded Sampson Lunge

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Reps)

6 Rounds:

2 Minutes Max Effort Calorie Row

1 Minute Max Effort Hand Release Pushups

1 Minute Max Effort Ring Rows

1 Minute Max Effort Wall Balls (20/14)

-Rest 1 Minute Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

:30 Cobra Pose

:30 Child’s Pose

:30 Grasshoppers

:30 Squat Toe Holds

:30 Sampson Lunge

:30 Air Squat With Thumbs On Shoulders

+

Warm Up Clean Movement

Weightlifting

A.: Squat Clean (Build To A Heavy Single In 20 Minutes)

*Select Squat Clean/Power Clean/Hang Power Clean Option For Part A*

A.: Power Clean (Build To A Heavy Single In 20 Minutes)

A.: Hang Power Clean (Build To A Heavy 3 Rep Hang Power Clean)

Metcon

B.: Metcon (AMRAP – Reps)

4 Rounds For Reps:

Health/Function:

:30 Max Effort KBS/:30 Rest

:30 Max Effort KB Goblet Squats/:30 Rest

:30 Max Effort BB Pendlay Row/Rest 2 Minutes

Performance (RX):

:30 Max Effort Hang Power Cleans (115/85)/:30 Rest

:30 Max Effort Front Squats (115/85)/:30 Rest

:30 Max Effort Pullups/Rest 2 Minutes

Competition/Sport (RX+)

:30 Max Effort Clean And Jerks (155/105)/:30 Rest

:30 Max Effort Front Squats (155/105)/:30 Rest

:30 Max Effort Strict Chinups/Rest 2 Minutes

Cool Down

*FOLLOW ROM WOD OR BELOW:

*Banded Wrist Distraction

*Banded Ankle Distraction

*Banded Lat Distraction

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

10 Rounds:

4 DB Renegade Rows (35/20)

8 Burpees

12 Air Squats

Run 200 M

-Rest 1 Minute-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Each Calf/Tibia Anterior For 2 Minutes

15 Grasshopper Position Ankle Pulses

20 Ankle Circles (10 Each Direction)

30 Mountain Climbers

+

Warm Up DB Movements/Pushups

Metcon

A.: Metcon (5 Rounds for time)

Every 5 Minutes For 25 Minutes:

*Rotate Different Order Anyway You Want Each Round*

Health/Function:

200 M Run/16 Box Step Ups/8 Cage Assisted Pushups/8 Ring Rows

Performance (RX):

300 M Run/14 Box Over Jumps (24/20″)/7 DB Renegade Rows (40/25)

Competition/Sport (RX+)

400 M Run/12 Box Over Jumps (30/24″)/6 Manmakers (50/35)

B.: Metcon (No Measure)

ALL PROGRAMS

3 Rounds:

100 M Double KB Farmers Carry (Heavy And Unbroken)

-Rest :30-

25 Banded Face Pulls

-Rest 1 Minute-

Cool Down

*FOLLOW ROM WOD OR BELOW:

*KB Calf Smash

*Foam Roll Quads

*HIP/CAR Hold @ 90 Degrees

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Each Glute/Hip Region For 2 Minutes

10 Spinal Twists Per Side

10 Glute Bridges

10 Alternating Cat/Cow Pose

10 Good Mornings

Weightlifting

A.: Deadlift (Build To A Heavy Single In 25 Minutes)

Health/Function:

4X4-5 Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function: 5 Rounds:

(12/10) Calorie Row

12 Ab Mat Situps

8 Over The Shoulder Ball Slams

Performance (RX): 3 Rounds:

(25/20) Calorie Row

20 Over The Shoulder Ball Slams (50/30)

15 Toes 2 Rings

Competition/Sport (RX+) For Time:

25 OHS (95/65)/(50/40) Calorie Row

20 OHS/(30/24) Calorie Row

15 OHS/(15/12) Calorie Row

Cool Down

*FOLLOW ROM WOD OR BELOW:

*LAX Ball Glutes

*Spinal Twist Hold

*Cat/Cow Holds

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Max Effort Ball Slams (30/20)

1 Minute Max Effort Calorie Bike

1 Minute Max Effort KBS (1.5/1.0)

1 Minute Max Effort Calorie Bike

1 Minute Max Effort Ab Mat Situps

-Rest 2 Minutes-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Scapula 2 Minutes/Side

20 Banded Pass Thrus

20 Banded Around The World’s

15 Empty Bar Press

Weightlifting

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

Health/Function:

4X4-5 Reps @ 30×1 Tempo

Metcon

B.: Metcon (No Measure)

EMOM For 5 Minutes:

Health/Function: 7-10 Push Press (Moderate, Repeatable Weight)

Performance (RX): 7-10 Push Press (Moderate, Repeatable Weight)

Competition/Sport (RX+): 7-10 Strict HSPU (Sub=Kipping)
-Rest 2 Minutes Between B+C-

C.: Metcon (No Measure)

EMOM For 5 Minutes:

Health/Function: 7-10 Burpees

Performance (RX): 7-10 Burpees To 6″ OH Reach

Competition/Sport (RX+): 7-10 Burpees To 12″ OH Touch
-Rest 2 Minutes Between C+D-

D.: Metcon (No Measure)

EMOM For 5 Minutes:

Health/Function: 25-30 Seconds Plank Hold

Performance (RX): 25-30 Seconds Hollow Rocks

Competition/Sport (RX+): 15-20 Seconds L-Sit On Rings

Cool Down

*FOLLOW ROM WOD OR BELOW:

*LAX Ball Front Deltoid

*LAX Ball Scapula

*Banded Shoulder Sink