8/31/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

7 Burpees

10 Wall Balls (20/14)

13/11 Calorie Bike

16 KBS (1.5/1.0)

8/31/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Foam Roll Pecs/Lats

10 Shoulder Thrus

10 Elbow Openers

5 Yoga Pushups

10 Standing Snow Angels

10 Empty Bar Bench/Strict Press

Weightlifting

A.: Bench Press (4X6-8 Reps @ 20×1 Tempo @ 65-70% 1RM)

-SELECT BENCH OR PRESS-

A.: Shoulder Press (4X6-8 Reps @ 20×1 Tempo @ 65-70% 1RM)

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function

5 Burpees Or Half Burpees

7 Wall Balls

9 KBS

Performance (RX)

10 Double DB Thrusters (40/25)

15 Burpees

20 KBS (1.5/1.0)

Competition/Sport (RX+)

40 KBS (2.0/1.5) Buy In

Then:

(4/3) Ring Muscle Ups

6 Burpees To 6″ OH Reach

8 HSPU

Cool Down

*LAX Ball Front Deltoid

*LAX Ball Under Side Of Lat

*30-35 Banded Face Pulls

8/30/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

50 M Pinch Grip Walk Left (25/15)

50 M Pinch Grip Walk Right (25/15)

800 M Run

40 Alternating DB Snatch (40/25)

50 M Pinch Grip Walk Left (25/15)

50 M Pinch Grip Walk Right (25/15)

120 Double Unders

800 M Run

50 M Pinch Grip Walk Left (25/15)

50 M Pinch Grip Walk Right (25/15)

8/30/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Calorie Row (Increase Pace Each Minute)

3 Minute Foam Roll Calves

10 Alternating Cat/Cow

10 Ankle Pulses Per Leg

10 Elephant Toe Touches Per Leg

30 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4X5 Minute AMRAP’s:

*Pick Up Where You Left Off*

*Busy Classes Stagger 2 Minutes*

-Rest Between AMRAP’s: 3 Minutes/2 Minutes/1 Minute

Health/Function

50 M Single Arm Pinch Grip Walk Left

50 M Single Arm Pinch Grip Walk Right

40 Heavy Drag Rope Singles

20 Alternating DB Snatch (Light/Moderate Weight)

(25/20) Calorie Row

Performance (RX)

50 M Single Arm Pinch Grip Walk Left (25/15)

50 M Single Arm Pinch Grip Walk Right (25/15)

60 Double Unders

24 Alternating DB Snatch (40/25)

(32/25) Calorie Row

Competition/Sport (RX+)

50 M Single Arm Pinch Grip Walk Left (35/25)

50 M Single Arm Pinch Grip Walk Right (35/25)

30 Triple Unders

20 Alternating DB Snatch (65/45)

(40/32) Calorie Row

B.: Metcon (No Measure)

Choose One Of The Following: (For Quality)

*Accumulate 90 Seconds Army Planks

*Accumulate 90 Seconds Med Ball Stir The Pot Plank

*Accumulate 90 Seconds L-Sit Hold From Cage

Cool Down

*LAX Ball Forearm

*Foam Roll Mid Back

*Butterfly

8/29/2022

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

10 Rounds:

5 Pullups

7 Hang Power Cleans (95/65)

9 Lateral BB Burpees

200 M Run

-Rest 1 Minute Between Rounds-

8/29/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike

2 Minute Foam Roll Quads Or Hips

10 Alternating Supermans

10 Squat Toe Holds

10 Alternating Side Lunges

+

3×4-5 warm up back squats sets

Weightlifting

A.: Back Squat (4×5-6 Reps @20×1 Tempo;65-70% 1RM)

*Use a box for position/depth purposes*

Metcon

B.: Metcon (Time)

3 Rounds (Rest 2 Minutes Between Rounds)

Health/Function

250 M Run/10 Hang Power Cleans (Moderate Weight)/10 Ring Rows OR Jumping Pullups

Performance (RX)

300 M Run/12 Hang Power Cleans (115/85)/12 Pullups

Competition/Sport (RX+)

400 M Run/15 Hang Power Cleans (135/95)/15 CTB Pullups

*16 Minute TIME CAP*

Cool Down

*Bb Quad Smash

*Runner’s Stretch

*Banded Couch

8/28/2022

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

General Warm Up:

10 Minute Bike OR Row

3 Minute Banded Lat Distraction Per Side

20 Grasshoppers

10 Empty Bar Snatches OR Clean And Jerk

Specific Warm Up: 3 Rounds:

4 Ground To Overhead (75/55)

5 Bar Facing Burpees

10 Calorie Bike

-Rest 1 Minute Between Rounds- (Increase Intensity Each Round)

Metcon

A.: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

8/27/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike (Alternate Paces 65%/85% Every :30)

+

2 Minute Banded Ankle Distraction

10 Grasshoppers/Leg

10 Grasshopper Circles Each Direction

10 Air Squats With Thumbs On Shoulders

10 Empty Bar Thrusters

Weightlifting

A.: Thruster (15 Minutes To Build To A 5 Rep Thruster Max )

*Teams Of 2

*Each Person Builds To A 5 Rep Max

*Weight Starts From The Floor

*Part B Starts Right @ The 15 Minute Mark

Metcon

B.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

For Time:

50 Lateral Burpees Over The Barbell

75 KBS (1.5/1.0)

100/80 Calorie Bike

*Tru Grit Bikes (125/105)

Cool Down

*BB Quad Smash

*LAX Ball Glutes

*Cobra/Child’s Pose

8/26/2022

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

5 Minute Bike

2 Min Lax Ball Lats

12 Banded Good Mornings

12 KB Halos

12 KB Russian Swings

6 Devils Press at Warm Up Weight

Metcon

A.: “Dylan’s Revenge” (AMRAP – Rounds and Reps)

14 Minute AMRAP:

1 Rope Climb

3 Devil’s Press (50/35)

6 DB Double Shoulder To Overhead (50/35)

9/7 Calorie Bike

Metcon

H/F.: Metcon (AMRAP – Rounds and Reps)

Health/Function

14 Minute AMRAP:

5 Banded Or Jumping Pullups

5 Burpees

8 KBS

5 Double DB Push Press

10/8 Calorie Bike

B.: Metcon (No Measure)

Every Minute On The Minute For 5 Minutes Complete The Following:

* 20-30 Seconds Plank Med Ball Roll Out

*25-35 Seconds Ring Planks

*15 Seconds Per Arm Single Arm Plank On Foam Roller

Cool Down

*Banded Lat Distraction

*Banded Couch Distraction

*Butterfly

8/26/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Minute Bike

2 Min Lax Ball Lats

12 Banded Good Mornings

12 KB Halos

12 KB Russian Swings

6 Devils Press at Warm Up Weight

Metcon

A.: “Dylan’s Revenge” (AMRAP – Rounds and Reps)

14 Minute AMRAP:

1 Rope Climb

3 Devil’s Press (50/35)

6 DB Double Shoulder To Overhead (50/35)

9/7 Calorie Bike

Metcon

H/F.: Metcon (AMRAP – Rounds and Reps)

Health/Function

14 Minute AMRAP:

5 Banded Or Jumping Pullups

5 Burpees

8 KBS

5 Double DB Push Press

10/8 Calorie Bike

B.: Metcon (No Measure)

Every Minute On The Minute For 5 Minutes Complete The Following:

* 20-30 Seconds Plank Med Ball Roll Out

*25-35 Seconds Ring Planks

*15 Seconds Per Arm Single Arm Plank On Foam Roller

Cool Down

*Banded Lat Distraction

*Banded Couch Distraction

*Butterfly