11/30/2021
Indian Land CrossFit – Endurance
Metcon
A.: Metcon (Time)
For Time:
3-6-9-12-15-18
DB Renegade Rows (35/20)
Box Over Jumps (20/16″)
Deadlifts (135/95)
Burpees
*400 M Run After Each Set Of
For Time:
3-6-9-12-15-18
DB Renegade Rows (35/20)
Box Over Jumps (20/16″)
Deadlifts (135/95)
Burpees
*400 M Run After Each Set Of
2 Minute LAX Ball Pec Minor
+
10 Shoulder Thrus Per Side
10 Windmill Planks Per Side
10 Elbow Openers Per Side
10 Alternating Supermans Per Side
10 Empty Bar Bench Press Or Push Press
-Select Bench Or Push Press-
-Select Push Press OR Bench Press-
12 Minute AMRAP:
Health/Function
7 Cage Assisted Pushups
9 Ball Slams
11 Russian KBS OR KBS
Performance (RX)
5 Ball Slams (30/20)
7 Plyo Ball Pushups
9 KBS (1.5/1.0)
Competition/Sport (RX+)
3 Manmakers (50/35)
6 Strict HSPU
9 KBS (2.0/1.5)
FOLLOW ROM WOD OR BELOW:
*Banded Bully
*Pec Minor T-Spine Stretch
*LAX Ball Pec Minor
Coach’s Choice
EMOM FOR 36 Minutes:
1st: 12-15 Calorie Row
2nd: 12-15 KBS (1.5/1.0)
3rd: 15-20 Air Squats
4th: 12-15 Calorie Row
5th: 12-15 Ring Rows
6th: Rest
3 Minute Bike (Increase Pace Each :30)
+
30 Shoulder Taps
20 Standing Snow Angels
15 Scap Pulls
10 Bar Kips
5 Ring Rows @ 40×1 Tempo
+
Warm Up Barbell Movement
Every Minute On The Minute For 16 Minutes:
Health/Function:
1st: 5-6 Hang Power Cleans
2nd: 6-8 Single Arm DB Row @ 20×1 Tempo Per Arm
3rd: Wall Walk Hold :25-:30
4th: Rest
Performance (RX):
1st: 5-6 Power Cleans Unbroken @ 65-70% 1RM
2nd: 5-8 Strict Chinups @ 20×1 Tempo
3rd: Overhead BB Hold :20-:25
4th: Rest
Competition/Sport (RX+):
1st: 3 Squat Cleans+3 Power Cleans @ 65-70% 1 RM (Unbroken Complex)
2nd: 4-7 Bar Muscle Ups
3rd: 20-30 Handstand Shoulder Taps
4th: Rest
ALL PROGRAMS:
7X:30 On/1:30 Off Bike
*Score Is Lowest Number Of Calories
FOLLOW ROM WOD OR BELOW:
*LAX Ball Forearms
*Foam Roll Mid Back
*Banded Couch Stretch
Partner 1: 2 Minute Bike Warmup (Increase Pace Each :30)
Partner 2: 10 Grasshoppers Per Leg+20 Shoulder Taps Per Arm+30 Mountain Climbers
Partner 3: Down+Back:
Karaoke Shuffle
High Knees
Power Skip
Buttkicks
*Partners Rotate Order
24 Minute AMRAP:
Teams Of 3:
Station 1: Max Effort Calorie Bike
Station 2: 30 Wall Balls (20/14)+30 Burpees
Station 3: 300 M Run
*Bike Is Always On Accumulating Calories As A Team
*Bike Rotates To Where Station 2 Is And Picks Up Where They Left Off
*Run Rotates To Bike
Scoring:
Each Round At Station 2 Counts As 15 Reps Towards Max Effort Bike Total
Each Run Completed Counts As 15 Reps Towards Max Effort Bike Total
*Follow ROM WOD OR BELOW:
*Foam Roll Quads
*Pigeon
*Banded Shoulder Distraction
3 Minute Row Warm Up (Increase Pace Each Minute)
+
10 Ankle Circles Each Direction
20 Downward Dog Calf Raises
30 Bounding Jumps
20 High Knees In Place
10 Russian KBS
Every 6 Minutes For 30 Minutes:
*Rotate Different Order Each Round*
Health/Function:
500/450 M Row
24 Box Step Ups
15 KBS Or Russian KBS
Performance (RX):
18 KBS (1.5/1.0)
15 Box Over Jumps (20/16″)
600/550 M Row
Competition/Sport (RX+):
650/600 M Row
16 KBS (2.0/1.5)
8 Burpee Box Over Jumps (24/20″)
FOLLOW ROM WOD OR BELOW:
*BB Calf Smash
*Banded Lat Distraction
*LAX Ball Pec Minor
1 Minute KB Over Knee Hold Per Side
10 Single Leg KB Deadlifts Per Side
10 KB Halos Each Direction
15 Russian KBS
15 Bar Kips
15 Scap Pulls
10 Yoga Pushups
200 M Run
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
“Atalanta”
For Time:
1 mile Run
100 Handstand Push-Ups
200 Alternating Pistols
300 Pull-Ups
1 mile Run
*Wear a Weight Vest (20/14 lb)
“MURPH” SCALED OPTIONS:
-“1/2” Murph
-“Team Murph”
-40 Minute AMRAP:
150 M Run
5 Pullups
10 Push Ups
15 Air Squats
*Scaled Movement Options:
-Ring Rows
-Cage Assisted Pushups
-Squat To A Box
FOLLOW ROM WOD OR BELOW:
*Foam Roll Quads
*LAX Ball Pec Minor
*Banded Lat Distraction
8 Rounds (:40 On/:20 Off)
Station 1: Max Effort Calorie Bike
Station 2: Max Effort Ball Slams (30/20)
Station 3: Max Effort Toes 2 Rings
Station 4: Max Effort Double KB Deadlifts (1.5/1.0)
20/16 Calorie Row (Increase Pace Each 5/4)
+
10 Spinal Twists
10 Scorpion Twists
10 Cat/Camel
10 Glute Bridges
15 Good Mornings
Every 2 Minutes For 8 Minutes:
5-6 Deadlifts @ 60-65% 1RM @ 30×1 Tempo
Health/Function:6 Rounds (:30 On/:30 Off)
Station 1: Max Effort Calorie Row
Station 2: Max Effort Ab Mat Situps
Station 3: Max Effort Ball Slams
Performance (RX):6 Rounds (:30 On/:30 Off)
Station 1: Max Effort Toes 2 Rings
Station 2: Max Effort Calorie Row
Station 3: Max Effort Ball Slams (30/20)
Competition/Sport (RX+):6 Rounds (:30 On/:30 Off)
Station 1: Max Effort Ball Slams (50/30)
Station 2: Max Effort Toes 2 Bar
Station 3: Max Effort Calorie Row
FOLLOW ROM WOD OR BELOW:
*Foam Roll Mid Back
*LAX Ball Glutes
*Cat/Cow Pose Holds
8 Rounds:
12/9 Calorie Row
24 Double Unders (48 Singles+12 Lateral DB Hops)
12 Wall Balls (20/14)
12 KBS ()1.5/1.0)
-Rest 1 Minute Between Rounds-
