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:

*

*

*

1/21/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

1/21/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

Health/Function

Performance (RX)

Competition/Sport (RX+)
-Rest 4 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

Health/Function

Performance (RX)

Competition/Sport (RX+)
-Rest 4 Minutes Between B+C-

C.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

Health/Function

Performance (RX)

Competition/Sport (RX+)

Cool Down

FOLLOW ROM WOD OR BELOW:

*

*

*

1/20/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

1/20/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Metcon

A.: Metcon (AMRAP – Reps)

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

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*Grasshopper Hold

*Olympic Wall Squat

1/19/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

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)

1/19/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Metcon

A.: Metcon (AMRAP – Reps)

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

B.: Metcon (No Measure)

Accumulate The Following:

Health/Function: 60-75 Ab Mat Situps

Performance (Rx): 45-60 Toes 2 Rings

Competition/Sport (RX+): 60-75 GHD Situps

Cool Down

FOLLOW ROM WOD OR BELOW:

*KB Calf Smash

*Broken Toe

*Banded Lat Distraction

1/18/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (5 Rounds for time)

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)

1/18/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Metcon

A.: Metcon (Time)

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)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Couch Stretch (Banded)

*Pigeon (Box)

*Tibia Anterior Wall Hold

1/15/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Metcon

A.: Metcon (Time)

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)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Lat Distraction

*Banded Shoulder Sink

*BB Quad Smash