Month: October 2022

Indian Land CrossFit – WOD

Warm-up

4 Minute Bike/Row/Run

20 Banded Good Mornings

15 Glute Bridges

10 Single Arm Russian KBS

20 Scap Pulls

15 Bar Kips

10 Ring Rows OR Strict Pullups

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
SUB Banded Or Jumping Pullups

ARX+.: Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
-SELECT “NATE” OR “DANNY”-

B.: CORE FINISHER (No Measure)

Every Minute On The Minute For 7 Minutes:

*Select 1 Of The Following:

-:20-:25 Banded Standing Ab Crunch

-:20-:25 KB Deadbug

-:20-:25 Double KB Turkish Situp

()

Cool Down

FOLLOW PLIABILITY OR BELOW:

*Banded Lat Distraction

*KB On Knee Hold

*KB Calf Smash

Indian Land CrossFit – Endurance

Warm-up

Coach’s Choice

Metcon

A.: Double Helen (Time)

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Scaling

Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option

3 rounds for time of:

Run 800 meters

30 kettlebell swings

18 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

3 rounds for time of:

Run 600 meters

24 kettlebell swings

15 ring rows

Men: 12-kg kettlebell

Women: 8-kg kettlebell
To learn more about Double Helen click here

Indian Land CrossFit – WOD

Warm-up

General Warm Up:

2 Rounds:

2 Minute Row

25 Banded Good Mornings

10 Box Step Ups

10 Grasshoppers/Leg

200 M Run

Specific Warm Up:

3 Rounds: (Increase Pace/Weight Each Round)

3 Front Squats

3 Push Press

3 Thrusters

5 Deadlifts

7 Box Jumps

-Rest 1 Minute-

Metcon

A.: Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here

Cool Down

FOLLOW PLIABILITY OR BELOW:

*Foam Roll Hamstrings

*Banded Hamstring Distraction

*Banded Ankle Distraction

Indian Land CrossFit – WOD

Warm-up

Partner A: 3 Minute Bike

Partner B: 20 Good Mornings

10 Squat Toe Holds

10 Grasshoppers/Leg

10 Grasshopper Circles Each Direction

10 KB Goblet Squats W/ Warm Up Weight

Metcon

A.: Teams Of 2 (1 Works/1 Rests) (Time)

For Time:

Grid 1: 90/72 Calorie Bike

Grid 2: 75 Ab Mat Situps

Grid 3: 60 Ball Slams (30/20)

Grid 4: 45 Plyo Ball Pushups (Sub=Hand Release Pushups)

Grid 5: 30 Synchronized Burpee Broad Jumps (4ft)

*After Grid 5 Is Complete, Go Back To Grid 4,3,2,1

Cool Down

FOLLOW PLIABILITY VIDEO OR BELOW:

*Runner’s Stretch

*Pigeon

*Foam Roll Upper Back

Indian Land CrossFit – Endurance

Warm-up

Coach’s Choice

Metcon

A.: Metcon (No Measure)

Every Minute On The Minute For 36 Minutes:

1st: 12-15 Heavy KB Sumo Deadlift High Pull

2nd: 12-15 Box Jumps (Sub=Step Ups)

3rd: 10-14 Toes 2 Rings (Sub=Toes As High As Possible)

4th: 10-14 DB Push Press (Heavy; Unbroken Set)

5th: 10-14 Calorie Row

6th: Rest

Indian Land CrossFit – WOD

Warm-up

12 Glute Bridges

12 Alternating Supermans

12 Alternating Bird Dogs

12 Spinal Twists

12 Scorpion Twists

12 Alternating Child’s/Cobra Pose

+

5 Deadlifts @ 35/45/55%

Weightlifting

A.: Deadlift (4-4-3-3 Reps @ 75/80/85/87.5% Of 1 RM)

Metcon

B.: “Firestarter” (AMRAP – Reps)

6 Minute AMRAP:
1 Clean And Jerk (135/95)
1 Box Over Jump (24/20″)

*Reps Go Up By One For Each Movement
*Example: 2 Clean And Jerk+2 Box Over Jumps
Then 3/3
Then 4/4
Etc
Health/Function:

1 Hang Power Clean

1 Push Press

2 Box Step Up W/ SlamBall On Shoulder

*Reps Double For Each Movement

*Example: 1/1/2

2/2/4

3/3/8

4/4/16

5/5/32

5/5/48

Cool Down

Follow Pliability Or Below:

*Spinal Twist Hold

*Olympic Wall Squat

*Banded Hamstring Distraction

Indian Land CrossFit – Endurance

Warm-up

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

800 M Run

70 Over the Shoulder Ball Slams (50/30)

70 Ring Rows

800 M Run

70 KBS (1.5/1.0)

70 Jumping Lunges

800 M Run

Indian Land CrossFit – WOD

Warm-up

4 Minute Bike OR Row; Increase Pace Every Minute

10 Fire Hydrants Each Per Leg

10 Sampson Lunges

10 Side Lunges Per Leg

10 Air Squats W/ Thumbs On Shoulders

Metcon

A.: METCON (AMRAP – Reps)

4 Rounds:

2 Minute Max Effort Calorie Bike/Rest 1 Min

2 Minute Max Effort Calorie Row/Rest 1 Min

1 Minute Max Effort Wall Ball/Rest 3 Mins

Wall Ball Weights:

Health/Function= 14/10

Performance (RX)= 20/14

Competition/Sport (RX+)= 30/20

Cool Down

FOLLOW PLIABILITY VIDEO OR BELOW:

*BB Quad Smash

*LAX Ball Psoas

*Cobra/Child’s Pose Holds

Indian Land CrossFit – Endurance

Warm-up

Coach’s Choice

Metcon

A.: 7 Rounds/Rest 1 Min Between Rounds (Time)

7 Rounds/Rest 1 Minute:

15/12 Calorie Bike

13 Ab Mat Situps

11 Box Jumps (24/20″)

9 Burpees

7 Wall Balls (20/14)

Indian Land CrossFit – WOD

Warm-up

3 Minute Foam Roll LATs

20 Banded Pass Thrus

5 Banded Around The Worlds

10 Kneeling Shoulder CARS Per Arm

5 Yoga Pushups

10 Empty Bar Press Or Bench

Weightlifting

A.: Bench Press (5-3-3-3-3 @ 80/85/85/87.5/87.5%)

-SELECT BENCH PRESS OR SHOULDER PRESS-

Metcon

A.: Shoulder Press (5-3-3-3-3 @ 80/85/85/87.5/87.5%)

B.: Metcon (AMRAP – Reps)

5X2 Minute AMRAP’s/Rest 1 Minute

Health/Function

8 DB Push Press (Unbroken Weight)

8 Ring Rows

8 Cage Assisted Pushups

Max Effort Burpees W/ Time Remaining

Performance (RX)

8/6 Strict Chinups

10 Push Press (115/85)

6 DB Renegade Rows (40/25)

Max Effort Lateral Burpees W/ Time Remaining

Competition/Sport (RX+)

6 DB Renegade Rows (50/35)

9 Strict HSPU

12 CTB Pullups

Max Effort Burpees To 6″ OH Reach W/ Time Remaining

Cool Down

FOLLOW PLIABILITY VIDEO OR BELOW:

*Pec Smash

*Banded Elbow Opener

*LAX Ball Triceps