Month: December 2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

75 Air Squats

25 Burpees

800 M Run

100 M Walking Lunges

200 M Walk With Slamball In Front Rack (50/35)

800 M Run

25 Burpees

75 Ab Mat Situps

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute LAX Ball/KB Smash Calves

30 Downward Dog Calf Raises

30 Buttkicks

30 High Knees

2 Minute Bike (Increase Intensity To Workout Pace)

2 Minute Row (Increase Intensity To Workout Pace)

Metcon

A.: Metcon (Time)

*32 Minute Time CAP*

Health/Function: 6 Rounds:

600 M Bike/200 M Run/(300/250) M Row

Performance (RX) 5 Rounds:

(400/350) M Row/300 M Run/750 M Bike

Competition/Sport (RX+) 5 Rounds:

1200 M Bike

500 M Row

-Rest 3 Minutes After 5th Round-

Buy Out:

30 Burpees

800 M Run

*Score Is Total Time/Mark Splits In Notes

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*Pretzel Hold

*Pigeon

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

10X3 Minute AMRAP’s/Rest 1 Minute

*Pick Up Where You Left Off*

150 M Run

8 KBS (1.5/1.0)

6 DB Push Press (40/25)

4 DB Renegade Rows (40/25)

2 Wall Walks

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute LAX Ball Mid Back

2 Minute Banded Ankle Distraction

15 Banded Good Mornings

15 Spinal Twists

15 Glute Bridges

Metcon

A.: Metcon (Weight)

Every Minute On The Minute For 16 Minutes:

*ALL PROGRAMS*

1st: 6-8 RDL’s (Below Knee) @ 20×1 Tempo

2nd: 30-40 Seconds Single Leg Glute March

3rd: 6-8 Wide Legged Good Mornings With Slamball @ 30X1 Tempo

4th: Rest

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP: Moderate aerobic Power

Health/Function:

10 KBS/100 M Run/10 Push Press (Unbroken Weight)/100 M Run

Performance (RX):

15 KBS (1.5/1.0)/150 M Run/15 Push Press (95/65)/150 M Run

Competition/Sport (RX+)

5 Clean And Jerks (135/95)/10 KBS (2.0/1.5)/200 M Run

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Mid Back

*Jefferson Hold (Off Box)

*Lying Spinal Twist Hold

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

60 Wall Balls (20/14)

800 M Run

50 Weighted Ab Mat Situps (35/15)

600 M Run

40 Pullups

400 M Run

30 Wall Balls (20/14)

200 M Run

20 Weighted Ab Mat Situps (35/15)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

25/20 Calorie Row

+

2 Minute Foam Roll/Lax Ball Quads

10 Grasshoppers

10 Grasshopper Circles

10 Air Squats @ 20×1 Tempo

15 Bar Kips

30 Jumping Jacks

Weightlifting

A.: Front Squat (3-2-2-2-2 Reps @ 80/85/90/92.5/95% @ 20×1)

Metcon

B.: Metcon (Time)

*18 Minute Time CAP*

Health/Function: 4 Rounds:

(15/12) Calorie Row/12 Wall Balls/10 Ring Rows

Performance (RX): 3 Rounds:

15 CTB Pullups/20 Wall Balls (20/14)/(25/20) Calorie Row

Competition/Sport (RX+) For Time:

(42/35) Calorie Row/(10/8) Bar Muscle Ups

(30/24) Calorie Row/(8/6) Bar Muscle Ups

(18/15) Calorie Row/(6/4) Bar Muscle Ups

Buy Out: 40 Wall Balls (30/20)

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Smash Or Foam Roll Quads

*Pigeon Hold

*Pretzel Stretch

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

6 Rounds/Rest 1 Minute Between Rounds

250 M Row

10 Push Press (75/55)

200 M Run

10 Thrusters (75/55)

30 Double Unders

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike (Increase Pace Every Minute)

+

10 Ankle Pulses With KB On Knee

10 Ankle Circles Each Direction

10 Sampson Lunge (5/Leg)

5 Yoga Pushups

30 Mountain Climbers

5 Power Jumps

Weightlifting

A.: Bench Press (3-2-2-2-6 @ 80/87.5/90/92.5/75% 1RM)

-SELECT BENCH OR PUSH PRESS-

A.: Push Press (3-2-2-2-2-5 @ 85/90/92.5/92.5/95/80% 1RM)

-SELECT BENCH OR PUSH PRESS-

Metcon

B.: Metcon (AMRAP – Reps)

2 Rounds Of 2:30 On/1 Minute Off At Each Station

Health/Function:

Station 1: Calorie Bike

Station 2: 125 Jump Rope Singles+Max Effort DB Lateral Hops

Station 3: Burpees OR Half Burpees

Performance (RX):

Station 1: Double Unders (3:1)

Station 2: Calorie Bike

Station 3: Burpees To 6″ OH Reach

Competition/Sport (RX+)

Station 1: Burpees To 12″ OH Reach

Station 2: Double Unders (3:1)

Station 3: Calorie Bike

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Pec Opener

*Banded Elbow Opener

*LAX Ball Pec Minor

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X9 Minute AMRAP’s/Rest 3 Minutes

*Pick Up Where You Left Off*

18 Jumping Lunges (9/Leg)

15/12 Calorie Bike

12 KBS (1.5/1.0)

9 Burpees

6 KB Goblet Squats (1.5/1.0)

3 Wall Walks

150 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Glutes 2 Minutes

+

10 Lying Spinal Twists

10 Scorpion Twists

10 Glute Bridges

10 Good Mornings

10 Ring Rows Or Strict Chinups

+

Warm Up Clean

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function:

12 Ab Mat Situps

10 KB Sumo Deadlift High Pull

8 Single Arm DB Row Per Arm

Performance (RX):

12 Toes 2 Rings

6 Power Cleans (135/95)

2 Rope Climbs

Competition/Sport (RX+)

1 Legless Rope Climb

6 Squat Cleans (155/105)

12 Toes 2 Bar
-Rest 5 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function:

10 Over The Shoulder Ball Slams

10 KB Goblet Squats

200 M Run

Performance (RX):

10 Deadlifts (135/95)

15 KB Goblet Squats (1.5/1.0)

300 M Run

Competition/Sport (RX+)

15 Double KB Deadlifts (2.0/1.5)

100 M Double KB Farmers Carry

400 M Run

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball/Foam Roll Lats

*Sampson Hold

*LAX Ball Glutes