1/29/2022
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (Time)
Teams Of 2 (1 Works/1 Rests)
Health/Function:
Performance (RX):
Competition/Sport (RX+)
Cool Down
FOLLOW ROM WOD OR BELOW:
*
*
*
Coach’s Choice
Teams Of 2 (1 Works/1 Rests)
Health/Function:
Performance (RX):
Competition/Sport (RX+)
FOLLOW ROM WOD OR BELOW:
*
*
*
Coach’s Choice
Coach’s Choice
9 Minute AMRAP:
Health/Function
Performance (RX)
Competition/Sport (RX+)
-Rest 4 Minutes Between A+B-
7 Minute AMRAP:
Health/Function
Performance (RX)
Competition/Sport (RX+)
-Rest 4 Minutes Between B+C-
5 Minute AMRAP:
Health/Function
Performance (RX)
Competition/Sport (RX+)
FOLLOW ROM WOD OR BELOW:
*
*
*
Coach’s Choice
25/20 Calorie Row (Increase Pace Every 5/4)
+
5 Grasshoppers/Leg
5 Squat Toe Holds
10 Hip Circles Each Direction
10 Air Squats With Wall Ball In Front Squat Position
3X7 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s
*Stagger 3 Minutes If Needed*
*Push Press Weight Should Be Unbroken Or Pretty Close To Unbroken*
Health/Function
(16/13) Calorie Row
16 Wall Balls
(16/13) Calorie Row
16 DB Push Press (Moderate Weight)
Max Effort Calorie Row With Time Remaining
Performance (RX)
16 Push Press (95/65)
(32/25) Calorie Row
24 Wall Balls (20/14)
Max Effort Calorie Row With Time Remaining
Competition/Sport (RX+)
12 Thrusters (115/85)
(40/32) Calorie Row
16 Wall Balls (30/20)
Max Effort Calorie Row With Time Remaining
FOLLOW ROM WOD OR BELOW:
*BB Quad Smash
*Grasshopper Hold
*Olympic Wall Squat
Coach’s Choice
8 Rounds (:40 On/:20 Off)
*For Max Reps @ Each Station*
-Double Unders (3:1); Sub Equal Box Step Ups W/DB In Front Rack
-Over The Shoulder Ball Slams (50/30)
-Calorie Bike
-Toes 2 Rings (Sub Equals Ab Mat Situps)
3 Minute Calorie Bike (Alternate Every :30 85%/65%)
1 Minute Banded Ankle Distraction Per Side
10 DB On Knee Ankle Pulses
10 DB Halos Each Direction
10 DB High Hang Pulls
30 Jumping Jacks
8 Rounds (:30 On/:30 Off)
*Score Equals Total Reps*
Health/Function
Station 1: Max Rep Calorie Bike
Station 2: Max Rep Box Step Ups W/DB In Front Rack Position
Station 3: Max Reps DB Hang Power Snatch (Alternate Every 5 Reps)
Performance (RX)
Station 1: Max Rep Double Unders (3:1)
Station 2: Max Rep Calorie Bike
Station 3: Max Rep DB Power Snatch (50/35)
Competition/Sport (RX+)
Station 1: Max Rep Drag Rope Double Unders (3:1)
Station 2: Max Rep Power Snatch (95/65)
Station 3: Max Rep Calorie Bike
Accumulate The Following:
Health/Function: 60-75 Ab Mat Situps
Performance (Rx): 45-60 Toes 2 Rings
Competition/Sport (RX+): 60-75 GHD Situps
FOLLOW ROM WOD OR BELOW:
*KB Calf Smash
*Broken Toe
*Banded Lat Distraction
Coach’s Choice
Every 6 Minutes For 30 Minutes:
*Rotate Order Each New Set*
12 Pullups
12 Burpees To 6″ Targets
500 M Row
12 KBS (1.5/1.0)
12 KB Goblet Squats (1.5/1.0)
PVC Warm Up
:45 Pass Thrus
:45 PVC Around The World Each Direction
:45 PVC Sampson Lunge Opener Per Side
:45 PVC Good Mornings
+
Warm Up Barbell Movements
10 Rounds/Rest 1 Minute Between Rounds
*32 Minute Time CAP*
Health/Function
8 KBS Or Russian KBS
6 KB Goblet Squats Or Air Squats
8 Ring Rows
6 Burpees Or Half Burpees
Performance (RX)
3 Power Cleans (135/95)
3 Front Squats (135/95)
6 Lateral Burpees
6 CTB Pullups
Competition/Sport (RX+)
3 Squat Cleans (185/125)
6 Burpees To 6″ OH Reach
3 Bar Muscle Ups
6 Devil’s Press (40/25)
FOLLOW ROM WOD OR BELOW:
*Couch Stretch (Banded)
*Pigeon (Box)
*Tibia Anterior Wall Hold
Down+Back:
Knee To Chest
High Knees
Buttkicks
Power Skips
Karaoke Shuffle
+
20 Bar Kips
20 Scap Pulls
20 Good Mornings
10 Sampson Lunges Per Leg
Teams Of 2 (1 Works/1 Rests)
*Wear Weighted Vest If You Have One*
10 Rounds:
10 Pullups (Subs=Banded Or Jumping/Ring Rows)
15 DB Goblet Squats (40/25)
20 Ab Mat Situps
300 M Run (Split Run 150 M Per Person)
FOLLOW ROM WOD OR BELOW:
*Banded Lat Distraction
*Banded Shoulder Sink
*BB Quad Smash
