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

11/30/21

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Weightlifting

A.: Bench Press (2X5-6 Reps @ 75%; 2X4-5 Reps @ 80% @ 20×1 Tempo)

-Select Bench Or Push Press-

A.: Push Press (2X4-5 Reps @ 80%/2X3-4 Reps @ 85% Of 1RM))

-Select Push Press OR Bench Press-

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

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)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Bully

*Pec Minor T-Spine Stretch

*LAX Ball Pec Minor

11/29/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

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

11/29/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Metcon

A.: Metcon (Weight)

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

B.: Metcon (Calories)

ALL PROGRAMS:

7X:30 On/1:30 Off Bike

*Score Is Lowest Number Of Calories

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Forearms

*Foam Roll Mid Back

*Banded Couch Stretch

11/27/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Metcon

A.: Metcon (AMRAP – Reps)

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

Cool Down

*Follow ROM WOD OR BELOW:

*Foam Roll Quads

*Pigeon

*Banded Shoulder Distraction

11/26/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Metcon

A.: Metcon (5 Rounds for time)

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″)

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Calf Smash

*Banded Lat Distraction

*LAX Ball Pec Minor

11/25/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Metcon

A.: Murph (Time)

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

ARX+: Metcon (Time)

“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)

A.: Metcon (Time)

“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

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Quads

*LAX Ball Pec Minor

*Banded Lat Distraction

11/24/2021

Indian Land CrossFit – Endurance

A.: Metcon (AMRAP – Reps)

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)

11/24/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20/16 Calorie Row (Increase Pace Each 5/4)

+

10 Spinal Twists

10 Scorpion Twists

10 Cat/Camel

10 Glute Bridges

15 Good Mornings

Metcon

A.: Metcon (Weight)

Every 2 Minutes For 8 Minutes:

5-6 Deadlifts @ 60-65% 1RM @ 30×1 Tempo

B.: Metcon (AMRAP – Reps)

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

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Mid Back

*LAX Ball Glutes

*Cat/Cow Pose Holds

11/23/2021

Indian Land CrossFit – Endurance

A.: Metcon (Time)

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-