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)
Coach’s Choice
30 Minute AMRAP:
7 Burpees
10 Wall Balls (20/14)
13/11 Calorie Bike
16 KBS (1.5/1.0)
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
-SELECT BENCH OR PRESS-
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
*LAX Ball Front Deltoid
*LAX Ball Under Side Of Lat
*30-35 Banded Face Pulls
Coach’s Choice
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)
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
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
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
*LAX Ball Forearm
*Foam Roll Mid Back
*Butterfly
Coach’s Choice
10 Rounds:
5 Pullups
7 Hang Power Cleans (95/65)
9 Lateral BB Burpees
200 M Run
-Rest 1 Minute Between Rounds-
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
*Use a box for position/depth purposes*
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*
*Bb Quad Smash
*Runner’s Stretch
*Banded Couch
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)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
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
*Teams Of 2
*Each Person Builds To A 5 Rep Max
*Weight Starts From The Floor
*Part B Starts Right @ The 15 Minute Mark
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)
*BB Quad Smash
*LAX Ball Glutes
*Cobra/Child’s Pose
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
14 Minute AMRAP:
1 Rope Climb
3 Devil’s Press (50/35)
6 DB Double Shoulder To Overhead (50/35)
9/7 Calorie Bike
Health/Function
14 Minute AMRAP:
5 Banded Or Jumping Pullups
5 Burpees
8 KBS
5 Double DB Push Press
10/8 Calorie Bike
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
*Banded Lat Distraction
*Banded Couch Distraction
*Butterfly
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
14 Minute AMRAP:
1 Rope Climb
3 Devil’s Press (50/35)
6 DB Double Shoulder To Overhead (50/35)
9/7 Calorie Bike
Health/Function
14 Minute AMRAP:
5 Banded Or Jumping Pullups
5 Burpees
8 KBS
5 Double DB Push Press
10/8 Calorie Bike
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
*Banded Lat Distraction
*Banded Couch Distraction
*Butterfly
