5/31/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

8X(:45 On/:25 Off) @ Each Station For Reps:

-Calorie Row

-Ab Mat Situps

-Double Unders (3:1)

-KBS (1.5/1.0)

5/31/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Calorie Row (*Increase Pace Each Minute)

50 Foot Sampson Stretch Lunge

50 Foot Inchworm Pushups

40 Standing Calf Raises

40 Mountain Climbers (20/Leg)

30 Jumping Jacks

30 Downward Dog Calf Raises

Metcon

A.: Metcon (AMRAP – Reps)

6X(:40 On/:30 Off) @ Each Station

Health/Function

Station 1: Max Effort Calorie Row

Station 2: 30 Drag Rope Singles+Max Effort Broad Jumps With Time Remaining

Station 3: Max Effort Kettlebell Swings

Performance (RX)

Station 1: Max Effort Alternating DB Snatch (50/35)

Station 2: Max Effort Calorie Row

Station 3: Max Effort Double Unders (3:1)

Competition/Sport (RX+)

Station 1: 5 Power Snatch (115/85)+Max Effort Double Unders (3:1) With Time Remaining

Station 2: Max Effort GHD Situps

Station 3: Max Effort Calorie Row

Cool Down

*Child’s Pose Hold

*Banded Couch Stretch

*Butterfly

Murph

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

300 M Jog

600 M Bike

10 Child’s Pose/Cobra Pose

10 Sampson Lunges

:30 Dead Hang From Cage

20 Bar Kips

15 Walking Lunges Per Leg

20 Light DB Push Press

*STARTING AT 15 Minutes After

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
SCALED OPTIONS:

-1/4 Murph

-1/2 Murph

-Partner Murph

-30 Minute AMRAP:

400 M Run

15 Pullups

30 Pushups

45 Air Squats

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Quad Smash

*Pigeon

*Banded Pec Opener

*Lax Ball Scapula

5/28/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 3 Minute Bike (Increase Pace Each Minute)

Partner B: 2X:

10 Standing Windmills Per Side

10 Wide Legged Good Mornings

20 Buttkicks

30 Jumping Jacks

100 Feet Power Skips

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

4 Minute Max Effort Reps @ Each Station

-50 Feet Shuttle Sprint (25 Feet Down/25 Feet Back=1 Rep)

-Over The Shoulder Ball Slam (50/30)

-Calorie Bike

-Rest 3 Minutes-

“Repeat”

Cool Down

*LAX Ball Pec Minor

*LAX Ball Scapula

*LAX Ball Tricep

5/27/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

4X6 Minute AMRAP’s/Rest 3 Minutes

25/20 Calorie Row

15 KB Sumo Deadlift High Pulls (2.0/1.5)

20 Walking Lunges (10/Leg)

50 Double Unders (Drag Rope)

Max Effort Calorie Row With Time Remaining

5/27/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike (Increase Pace Each Minute)

+

10 Empty Barbell Sumo Deadlift High Pulls

10 Empty Barbell Good Mornings

10 Empty Barbell Strict Press

10 Air Squats With Thumbs On Shoulders @ 20×1 Tempo

20 Ankle Circles Each Direction

40 Jump Rope Singles

Metcon

A.: Metcon (Time)

“Buffalo Hide”

3 Rounds:

12 Clean And Jerks (115/85)

12 DB Renegade Rows (50/35)

(30/24) Calorie Bike

12 Thrusters (115/85)

64 Double Unders

*30 MINUTE TIME CAP*
Health/Function:

3 Rounds:

(18/14) Calorie Bike

12 Deadlift Sumo High Pull

12 Double DB Thrusters

75 Jump Rope Singles+12 Lateral DB Hops

12 Hand Release Pushups

Cool Down

*BB Calf Smash

*Runner’s Stretch

*LAX Ball Mid Back

5/26/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

5 Burpee Box Over Jumps (20/16″)

10 Wall Balls (20/14)

15 Ab Mat Situps

20/16 Calorie Bike

5/26/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 M Row (Increase Pace Each 125 M)

20 Box Step Ups

16 Sampson Lunges (8/Leg)

12 Tuck Jumps

8 Half Burpees

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

Health/Function:

Every 5 Minutes; Starting at 0:00: 350 M Row Then AMRAP W/ Time Left

5 Burpees

10 Ab Mat Situps

10 Step Ups W/ Slam Ball

*Pick Up AMRAP Where You Left Off

Performance (RX):

Every 5 Minutes; Starting at 0:00: 450 M Row Then AMRAP W/ Time Left

6 Burpee Box Jumps (20/16″)

8 Weighted Ab Mat Situps (25/15)

10 DB Goblet Step Ups (40/25)(20/16″)

*Pick Up AMRAP Where You Left Off

Competition/Sport (RX+):

Every 5 Minutes; Starting at 0:00: 550 M Row Then AMRAP W/ Time Left

6 Burpee Box Over Jumps (20/16″)

8 Toes 2 Bar

10 Double DB Step Overs (50/35)(20/16″)

*Pick Up AMRAP Where You Left Off

Cool Down

*Banded Ankle Distraction

*Banded Couch Stretch

*Banded Hamstring Distraction

5/25/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

100 M Run/90 Air Squats

200 M Run/80 Double Unders (3:1)

300 M Run/70 Box Step Ups (20/16″)

400 M Run/60 Calorie Row

500 M Run/50 Toes 2 Rings

600 M Run/40 Calorie Row

700 M Run/30 Pullups

800 M Run/20 Burpees Box Jumps (20/16″)

900 M Run/10 Wall Walks

5/25/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

300 M Run

3 Lying Rope Pulls

15 Scap Pulls

15 Bar Kips

5 Inchworm Pushups

5 Yoga Pushups

10 Empty Bar Push Press

Metcon

A.: Metcon (No Measure)

Every 2 Minutes For 12 Minutes Complete The Following:

Health/Function:

6-8 Push Press+6-8 KB Bent Over Row @ 30×1 Tempo Per Arm

Performance (RX):

6-8 Push Press+2 Rope Climbs

Competition/Sport (RX+):

2 Legless Rope Climbs+6-8 Challenging HSPU Movements (Kipping, Strict, Deficit)

B.: Metcon (Time)

Health/Function: For Time:

200 M Run/20 Ring Rows

200 M Run/15 KB Goblet Squats

200 M Run/15 KB Goblet Squats

200 M Run/20 Ring Rows

Performance (RX): For Time:

400 M Run

15 Pullups

15 Front Squats (95/65)

300 M Run

15 Pullups

15 Front Squats (95/65)

400 M Run

Competition/Sport (RX+): For Time:

600 M Run

20 OHS (95/65)

15 CTB Pullups

300 M Run

15 CTB Pullups

20 OHS (95/65)

600 M Run

Cool Down

*Banded Shoulder Sink

*Banded Lat Distraction

*LAX Ball Lats