Month: June 2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Foam Roll/LAX Ball Mid Back

3 Minute Bike; Increase Pace Each Minute

:30 Downward Dog Toe Taps

:30 Cobra/Child’s Pose

:30 Glute Bridges

:30 Half Burpees

Metcon

A.: Metcon (Time)

8 Rounds/Rest 1 Minute Between Rounds

Health/Function

(11/9) Calorie Bike/9 KBS Or Russian KBS/7 Burpee Or Half Burpees

Performance (RX)

10 Burpees/12 KBS (1.5/1.0)/(14/11) Calorie Bike

Competition/Sport (RX+)

6 DB Devil’s Press (50/35)/(9/7) Calorie Bike/9 Burpees To 6″ OH Reach/(9/7) Calorie Bike

Cool Down

*KB Calf Smash

*KB On Top Of Knee Hold (2 Minutes/Side)

*Lying Spinal Twist Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

12 Rounds/Rest 1 Minute Between Rounds

(10/8) Calorie Row

8 KBS (1.5/1.0)

6 Burpees

4 DB Renegade Rows (40/25)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

27 Calorie Row (9 Easy/9 Moderate/9 Fast)

1 Minute Box Step Ups

1 Minute Butt Kicks In Place

24 Ankle Circles (12 Clockwise/12 Counterclockwise

20 Good Mornings

18 Alternating DB Snatch W/ Light Weight

14 Front Squat With Wall Ball (No Toss)

Metcon

A.: Metcon (AMRAP – Reps)

3X6 Minute AMRAP/Rest 4 Minutes Between AMRAP’s

Health/Function

100 M Run/12 KB Sumo Deadlift High Pull

100 M Run/12 Wall Balls

100 M Run /12 Box Step Ups Or Jumps

Max Effort Calorie Row With Time Remaining

Performance (RX)

14 Box Jumps (24/20″)

20/16 Calorie Row

300 M Run

14 Wall Balls (20/14)

Max Effort Alternating DB Snatch (40/25) With Time Remaining

Competition/Sport (RX+)

15 Box Jumps (30/24″)

400 M Run

15 Wall Balls (30/20)

24/20 Calorie Row

Max Effort Alternating DB Snatch (65/45) With Time Remaining

B.: Metcon (Time)

For Time: 300 M OH Carry

Health/Function : Select Challenging Weight

Performance (RX): (45/25)

Competition/Sport (Rx+): 2 KB’s (1.25/.75)

Cool Down

*Foam Roll LATS

*DB On Bench Front Rack Hold

*Warrior Pose

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Calories)

4X7 Minute AMRAP/Rest 3 Minutes Between AMRAP’s

200 M Run

15 Box Jumps (24/20″)

20 Alternating DB Snatch (40/25)

15 Wall Balls (20/14)

Max Effort Calorie Bike With Time Remaining

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

100 M Run

2 Lying Rope Pulls

4 Inchworm Pushups

6 Shoulder Thrus Per Side

8 Empty Bar Push Press W/Pause 1 Second In Dip

Weightlifting

A.: Push Press (4-3-3-2-2)

Health/Function: 4X5-6 Reps

A.: Push Jerk (4-3-3-2-2)

Health/Function: 4X5-6 Reps

Metcon

B.: Metcon (Time)

Health/Function : 6 Rounds:

150 M Run

6 Hand Release Or Cage Assisted Pushups

6 Ring Rows

2 Lying Rope Pulls

Performance (RX) 5 Rounds:

200 M Run

9 Clapping Pushups

6 CTB Pullups

1 Rope Climb

Competition/Sport (RX+) 3 Rounds:

400 M Run

9 Strict HSPU

6/4 Bar Muscle Ups

3 Rope Climbs

Cool Down

*Banded Bully

*Banded Shoulder Sink

*Banded Lat Distraction

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

10 Rounds: (Rest 1 Minute Between Rounds)

1 Rope Climb (2 Lying Rope Pulls)

6 Pullups

8 Hand Release Pushups

10 Jumping Lunges (5/Leg)

150 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Bike (Increase Pace Each Minute)

2 Minute Banded Ankle Distraction

1 Minute Jumping Jacks Or Mountain Climbers

+

2 Rounds W/ An Empty Bar:

5 High Hang Dip And Shrug

5 High Hang Dip/Shrug/High Elbows

5 Hang Power Cleans

5 Front Squats

Weightlifting

A.: Metcon (Weight)

Every 3 Minutes For 15 Minutes Complete The Following:

Health/Function:

1 Pause Power Cleans (Pause @ Knee 1 Second)+3 Hang Power Cleans

Performance (RX):

Power Cleans: Perform 3 Reps

*Start @ 75%; Increase Weight Each Set

Competition/Sport (RX+):

Squat Cleans: Perform 2 Reps

*Start @ 80%; Increase Weight Each Set

Metcon

B.: Metcon (Time)

Health/Function : 4 Rounds:

10/8 Calorie Bike

30 Heavy Drag Rope Singles

8 KB Goblet Squats

Performance (RX) For Time:

40 Double Unders

15 Double DB Front Squats (40/25)

50/40 Calorie Bike

15 Double DB Front Squats

40 Double Unders

Competition/Sport (RX+) For Time:

16 Front Squats (135/95)

75/60 Calorie Bike

16 Front Squats (135/95)

100 Double Unders

*12 MINUTE TIME CAP*

Cool Down

*Grasshopper Hold

*Banded Hamstring Distraction

*Olympic Wall Squat Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

8 Rounds: (:30 On/:30 Off)

*Rotate Each Station*

-Calorie Bike

-KBS (1.5/1.0)

-Toes 2 Rings

-KB Goblet Squats (1.5/1.0)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

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

Partner B: 2 Rounds:

20 Jumping Jacks

15 Bar Kips

10 DB Hang Power Snatch (5/Arm)

5 Wall Squats

Metcon

A.: Metcon (Calories)

Teams Of 2 (1 Works/1 Rests)

Every 3 Minutes For 27 Minutes:

10 Hang Power Snatch (75/55)

15 Ball Slams (30/20)

10 Pullups

15 Wall Balls (20/14)

Max Effort Calorie Bike With Time Remaining Every 3 Minutes

Cool Down

*Child’s Pose/Cobra Pose

*Pigeon

*Foam roll Quads

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike/Row/Run

30 Bounding Jumps

20 Buttkicks In Place

10 Broad Jumps

10 Half Burpees

20 Mountain Climbers

30 Bounding Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X8 Minute AMRAP’s/Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off*

Health/Function

250 M Row/150 M Run/7 Burpees OR Half Burpees/9 Ab Mat Situps

Performance (RX)

200 M Run/350 M Row/9 Burpees/9 Knees To Elbows

Competition/Sport (RX+)

450 M Row/300 M Run/12 Burpees To 6″ OH Reach/12 Toes 2 Bar

Cool Down

*Banded Couch

*LAX Ball/Foam Roll Psoas

*Butterfly