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)
Coach’s Choice
8X(:45 On/:25 Off) @ Each Station For Reps:
-Calorie Row
-Ab Mat Situps
-Double Unders (3:1)
-KBS (1.5/1.0)
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
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
*Child’s Pose Hold
*Banded Couch Stretch
*Butterfly
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
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
FOLLOW ROM WOD OR BELOW:
*BB Quad Smash
*Pigeon
*Banded Pec Opener
*Lax Ball Scapula
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
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”
*LAX Ball Pec Minor
*LAX Ball Scapula
*LAX Ball Tricep
Coach’s Choice
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
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
“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
*BB Calf Smash
*Runner’s Stretch
*LAX Ball Mid Back
Coach’s Choice
30 Minute AMRAP:
5 Burpee Box Over Jumps (20/16″)
10 Wall Balls (20/14)
15 Ab Mat Situps
20/16 Calorie Bike
500 M Row (Increase Pace Each 125 M)
20 Box Step Ups
16 Sampson Lunges (8/Leg)
12 Tuck Jumps
8 Half Burpees
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
*Banded Ankle Distraction
*Banded Couch Stretch
*Banded Hamstring Distraction
Coach’s Choice
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
300 M Run
3 Lying Rope Pulls
15 Scap Pulls
15 Bar Kips
5 Inchworm Pushups
5 Yoga Pushups
10 Empty Bar Push Press
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)
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
*Banded Shoulder Sink
*Banded Lat Distraction
*LAX Ball Lats
