12/31/2021
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
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
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)
*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
FOLLOW ROM WOD OR BELOW:
*BB Quad Smash
*Pretzel Hold
*Pigeon
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
2 Minute LAX Ball Mid Back
2 Minute Banded Ankle Distraction
15 Banded Good Mornings
15 Spinal Twists
15 Glute Bridges
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
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
FOLLOW ROM WOD OR BELOW:
*Foam Roll Mid Back
*Jefferson Hold (Off Box)
*Lying Spinal Twist Hold
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)
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
*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)
FOLLOW ROM WOD OR BELOW:
*BB Smash Or Foam Roll Quads
*Pigeon Hold
*Pretzel Stretch
Coach’s Choice
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
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
-SELECT BENCH OR PUSH PRESS-
-SELECT BENCH OR PUSH PRESS-
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
FOLLOW ROM WOD OR BELOW:
*Banded Pec Opener
*Banded Elbow Opener
*LAX Ball Pec Minor
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
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
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-
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
FOLLOW ROM WOD OR BELOW:
*LAX Ball/Foam Roll Lats
*Sampson Hold
*LAX Ball Glutes