7/31/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Warm Up:

5-7 Minutes Bike/Row/Run

20 Bar Kips

20 Good Mornings

15 Ring Rows

Specific Warm Up:

2-3 Rounds:

150 M Sprint

10-12 Russian KBS

6-8 Kipping Pullups

-Rest 1 Minute Between Efforts-

Metcon

A.: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

7/30/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Minutes To Warm Up:

300 M Run

+

6 Yoga Pushups

9 Half Burpees

12 Lateral Hops

15 Ring Kips

+

10 Empty BB Power Snatch

10 Empty BB Push Press

+

Find WOD Weight

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

26 Minute AMRAP:

12 Power Snatch (95/65)

16 Lateral Burpees

400 M Run (200 M Splits)

20 Push Press (95/65)

24 Toes 2 Rings (Sub=Knees To Elbows)

400 M Run (200 M Splits)

Cool Down

*Foam Roll Quads

*Hip CAR Hold @ 90 Degrees

*Broken Toe

7/29/2022

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

3 Minute Bike (Increase Pace Each Minute)

15 Bar Kips

15 Scap Pulls

10 Ring Rows

10 Grasshoppers/Leg

10 Wall Squats

10 Empty Bar Front Squats

Weightlifting

A.: Front Squat (5-3-3-3 Reps @ 70/80/85/85% @ 20×1 Tempo)

A.: Overhead Squat (5-3-3-3 Reps @ 70/80/85/85%)

Metcon

B.: Metcon (Time)

Health/Function: For Time:

12 Jumping Pullups OR Ring Rows

(15/12) Calorie Bike

30 Wall Balls

(15/12) Calorie Bike

12 Jumping Pullups OR Ring Rows

Performance (RX) For Time:

24 CTB Pullups/(36/30) Calorie Bike/45 Wall Balls (20/14)

Competition/Sport (RX+) For Time:

14 Thrusters (115/85)

(12/9) Ring Muscle Ups

36/30 Calorie Bike

18 CTB Pullups

14 Wall Balls (30/20)

*12 Minute Time CAP*

Cool Down

*Foam Roll Quads

*Banded Hamstring Distraction

*Banded Couch Stretch

7/29/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

50 Thrusters (75/55)

75/62 Calorie Row

50 Pullups

75/62 Calorie Row

50 Wall Balls (20/14)

7/29/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Bike (Increase Pace Each Minute)

15 Bar Kips

15 Scap Pulls

10 Ring Rows

10 Grasshoppers/Leg

10 Wall Squats

10 Empty Bar Front Squats

Weightlifting

A.: Front Squat (5-3-3-3 Reps @ 70/80/85/85% @ 20×1 Tempo)

A.: Overhead Squat (5-3-3-3 Reps @ 70/80/85/85%)

Metcon

B.: Metcon (Time)

Health/Function: For Time:

12 Jumping Pullups OR Ring Rows

(15/12) Calorie Bike

30 Wall Balls

(15/12) Calorie Bike

12 Jumping Pullups OR Ring Rows

Performance (RX) For Time:

24 CTB Pullups/(36/30) Calorie Bike/45 Wall Balls (20/14)

Competition/Sport (RX+) For Time:

14 Thrusters (115/85)

(12/9) Ring Muscle Ups

36/30 Calorie Bike

18 CTB Pullups

14 Wall Balls (30/20)

*12 Minute Time CAP*

Cool Down

*Foam Roll Quads

*Banded Hamstring Distraction

*Banded Couch Stretch

7/28/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Calories)

3X10 Minute AMRAP’s/Rest 3 Minutes:

800 M Run

20 KBS (1.5/1.0)

50 Double Unders (Sub=Drag Rope Singles

20 DB Hang Clean And Jerks Per Arm (40/25)

Max Effort Calorie Bike With Time Remaining

7/28/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds: (Increase Pace 2nd Round)

150-200 M Row

25-30 Downward Dog Calf Raises

30-35 Penguin Hops

10-15 Russian KBS

Metcon

A.: Metcon (AMRAP – Reps)

2X9 Minute AMRAP’s

-Rest 6 Minutes Between AMRAP’s-

Health/Function

21 KBS/200 M Run/60 Drag Rope Singles/(550/500) M Row/200 M Run/Max Effort Drag Rope Singles With Time Remaining

Performance (RX)

21 KBS (1.5/1.0)/400 M Run/(650/600)M Row/12 KBS (1.5/1.0)/Max Effort Double Unders (3:1) With Time Remaining

Competition/Sport (RX+)

14 KBS (2.0/1.5)/(800/725)M Row/500 M Run/14 KBS (2.0/1.5)Max Effort Drag Rope Double Unders (3:1) With Time Remaining

Cool Down

*KB Calf Smash

*Banded Calf Distraction

*Runner’s Stretch

7/27/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

Every Minute On The Minute For 36 Minutes:

1st: 200 Feet OH Plate Walk (45/25)

2nd: 8-10 Box Pike Pushups

3rd: 6-8 Burpee Box Over Jumps (24/20″)

4th: 12-15 DB Push Press (35/20)

5th: 8-10 Calorie Bike

6th: Rest

7/27/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Banded Pass Thrus

15 Banded Around The Worlds Each Way

15 Banded Face Pulls

10 Shoulder Pulses Per Side

10 Shoulder CARS

10 Push Press Empty Bar

Weightlifting

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

*Select Push Press Or Push Jerk*

*Leave 1 Rep In Tank Every Set But Final Set Of 3*

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

*Select Push Press Or Push Jerk*

*Leave 1 Rep In Tank Every Set But Final Set Of 3*

Metcon

B.: Metcon (No Measure)

Every Minute On The Minute For 16 Minutes:

1st: 6-9 Strict HSPU OR Kipping HSPU OR Pike Pushups Off Box

*ALL At 3 Seconds On The Way Down Tempo*

2nd: 25-35 Seconds Hold One Of The Following:

*KB Upside Waiter’s Hold (Split Time Per Arm)

*Ring Support Hold

*Ring Handstand Hold

3rd: 9-12 Burpees To 6″ OH Target OR 7-10 Burpee Box Over Jumps (24/20″)

4th: Rest

Cool Down

*Banded Crossbody Shoulder Stretch

*Banded Lat Distraction

*LAX Ball Pec Smash

7/26/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Knee To Chest

Hip Circles

Sampson Lunge

Power Skips

Butt Kicks

Karaoke Shuffle

+

2 Rounds:

150 M Run

10 Bar Kips

8 Ring Rows Or 6 Dead Hang Pullups

6 Wall Squats

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

5X4 Minute AMRAP’s/Rest 2 Minutes Between Efforts

*Pick Up Where You Left Off*

Health/Function

300 M Run/18 Ab Mat Situps/15 Ball Slams/12 Banded Or Jumping Pullups

Performance (RX)

400 M Run/18 Toes 2 Rings/18 Ball Slams (30/20)/4 Rope Climbs

Competition/Sport (RX+)

8 Rope Climbs/500 M Run/24 Toes 2 Bar/24 Ball Slams (50/30)

Cool Down

*LAX Ball/Foam Roll LATS

*Pigeon Hold

*Banded Shoulder Sink Hold