Month: September 2022

Indian Land CrossFit – WOD

Warm-up

3 Minute Row (Increase Pace Every :30)

5 Child’s Pose Holds Each Each Direction

20 Mountain Climbers Per Leg

10 Sampson Lunges (5/Leg)

5 Squat Toe Holds

5 Inchworm Pushups

+

Warm Up DB Snatch (10/Arm)

Metcon

A.: Metcon (AMRAP – Reps)

ALL PROGRAMS

2X:

4 Minute Max Effort Calorie Row

-Rest 2 Minutes-

2 Minute Max Effort Double DB Push Press (40/25)

-Rest 1 Minute-

2 Minute Max Effort DB Alternating Snatch (40/25)

-Rest 1 Minute-

2 Minute Max Effort DB Goblet Squat (40/25)

-Rest 1 Minute-

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Quads/Mid Back

*Child’s Pose

*Warrior Pose

Indian Land CrossFit – WOD

Warm-up

4 Minute Bike (Increase Pace Each Minute)

15 Banded Good Mornings

15 Glute Bridges

10 Spinal Twists

10 Scorpion Twists

10 Cat/Camel Alternating

Weightlifting

A.: Deadlift (Build To A 3 Rep Max In 25 Minutes)

*Health/Function: 4X5-6 Reps @ 20×1 Tempo*

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

Health/Function:

16/13 Calorie Bike

16 Over The Shoulder Ball Slams

64 Drag Rope Singles

Performance (RX):

25/20 Calorie Bike

75 Double Unders

25 Over The Shoulder Ball Slams (50/30)

Competition/Sport (RX+)

120 Double Unders

20 Over The Shoulder Ball Slams (100/75)

40/32 Calorie Bike

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Couch Stretch

*Foam Roll Mid Back

*Spinal Twist Hold

Indian Land CrossFit – Endurance

Warm-up

Coach’s Choice

Metcon

A.: Metcon (3 Rounds for time)

3 Rounds:

15 Double KB Deadlifts (2.0/1.5)

75 Double Unders (150 Drag Rope Singles)

75 Feet Walking Lunges

25 Toes 2 Rings

600 M Run

Indian Land CrossFit – WOD

Warm-up

3 Minute Foam Roll Upper Back/Lats

12 Plated External Rotations

12 Plated Y Raises

15 Banded Pass Thrus

15 Banded Pull Aparts

10 Empty Bar Bench Or Press

Weightlifting

A.: Bench Press (Build To A 3 Rep Max In 20 Minutes)

*Health/Function: 4X5-6 Reps*

*SELECT BENCH OR PRESS*

A.: Shoulder Press (Build To A 3 Rep Max)

*Health/Function: 4X5-6 Reps*

Metcon

B.: Metcon (AMRAP – Reps)

2X7 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s

Health/Function:

150 M Run/20 Pushups Or Cage Assisted Pushups

150 M Run/20 Ring Rows

150 M Run/Max Effort Burpees W/ Time Remaining

Performance (RX):

300 M Run

2 Rope Climbs

18 Burpees

300 M Run

2 Rope Climbs

Max Effort Clapping Pushups W/ Time Remaining

Competition/Sport (RX+)

800 M Run

20 Burpees To 6″ OH Reach

5 Rope Climbs

Max Effort Hand Stand Pushups W/ Time Remaining

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Bully

*Banded Elbow Opener

*Foam Roll LATS

Indian Land CrossFit – Endurance

Warm-up

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X8 Minute AMRAP’s/Rest 3 Minutes

*Pick Up Where You Left Off*

9 Burpees

15/12 Calorie Bike

12 Over The Shoulder Ball Slams (50/30)

15/12 Calorie Bike

15 Plyo Ball Pushups

15/12 Calorie Bike

Indian Land CrossFit – WOD

Warm-up

3 Minute Row

15 Good Mornings

10 Alt Child’s/Cobra Pose

10 Single Leg KB Deadlift

10 Russian KBS (Pause At Top)

10 KB Goblet Squats

Metcon

A.: Metcon (No Measure)

Every Minute On The Minute For 25 Minutes:

1st: 6-10 Hamstring Curls On Rower @ 20×1 Tempo OR Hamstring Curl On Ball

2nd: 150-225 M Row

3rd: 12-16 KB Goblet Lunges Total

4th:15-20 Heavy Russian KBS OR 8-10 KB Cleans Per Arm

5th: 25 Seconds KB March Left+25 Seconds KB March Right

-Select Challenging KB Weight-

B.: Metcon (No Measure)

Every Minute On The Minute For 6 Minutes (Select 1 Of The Following):

*25-35 Seconds Plank On Med Ball

*25-35 Seconds Plank On Foam Roller

*15-20 Seconds Ring Handstand Holds

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Hamstring Distraction

*LAX Ball Glutes

*Warrior Pose

Indian Land CrossFit – Endurance

Warm-up

Coach’s Choice

Metcon

Metcon (5 Rounds for reps)

5 Rounds: (1 Minute Rest Between Rounds):

1 Minute Max Effort Calorie Bike

1 Minute Max Effort Walking Lunges

1 Minute Max Effort Ball Slams (30/20)

1 Minute Max Effort KBS (1.5/1.0)

1 Minute Max Effort KB March (1.5/1.0)

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

800 M Run

20 Ab Mat Situps

15 KB Goblet Squats (1.5/1.0)

10 Pullups

5 Wall Walks

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Foam Roll Quads/Hips For 3 Minutes

10 Alternating Bird Dogs

10 Fire Hydrants Each Way

10 Grasshoppers Per Leg

10 Wide Legged Good Mornings

10 Empty Bar Back Squats

Weightlifting

A.: Back Squat (Build To A 3 Rep Max In 20 Minutes)

Health/Function: 4X6-8 Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function: 4 Rounds:

8 KB Sumo Deadlift High Pull

8 Wall Balls

150 M Run

Performance (RX): 3 Rounds:

9 Thrusters (95/65)

9 CTB Pullups

200 M Run

Competition/Sport (RX+) For Time:

15 Thrusters (115/85)

(7/5) Bar Muscle Ups

600 M Run

(7/5) Bar Muscle Ups

15 Thrusters (115/85)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Couch Stretch

*BB Quad Smash

*Grasshopper Hold

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

General Warm Up:

5 Minute Bike Or Run

2 Minute Banded Ankle Distraction

2 Minute Jump Rope Singles

Specific Warm Up: 3 Rounds (Increase Pace/Weight Every Round):

15 Bar Kips

5 Ring Rows

10 Box Step Ups

5 Box Jumps

10 Push Press

-Rest 1 Minute-

Metcon

A.: Danny (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Calves

*Banded Bully

*Banded Shoulder Opener