Endurance – Wed, Nov 30

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

FOR TIME:

24-20-16-12-8-4

WALL BALLS (20/14)

BURPEES

ALT. DB SNATCH (35/20)

DOUBLE KB DEADLIFT (1.5/1.0)

*60 DOUBLE UNDERS AFTER EACH ROUND (120 DRAG ROPE SINGLES)

WOD – Wed, Nov 30

Indian Land CrossFit – WOD

Warm-up

2 MINUTE FOAM ROLL QUADS/HIPS

2 MINUTE BIKE OR ROW

40 JUMPING JACKS

30 SINGLE LEG CALF RAISES PER LEG

15 POWER JUMPS

10 BOX STEP UPS

Metcon

A.: Metcon (AMRAP – Reps)

3 ROUNDS:

3 MINUTE MAX EFFORT CALORIE BIKE/REST 1 MINUTE

1:30 MAX EFFORT BOX JUMPS/REST :30 SECONDS

3 MINUTE MAX EFFORT CALORIE ROW/REST 1 MINUTE

1:30 MAX EFFORT BURPEE VARIETY /:30 SECONDS

HEALTH/FUNCTION: WEIGHTED DB STEP UPS (35/20)/BURPEES

PERFORMANCE: (24/20″) BOX JUMPS/BURPEES TO 6″ OH REACH

COMPETITION/SPORT: (30/24″) BOX JUMPS/BURPEE BROAD JUMP (6/4′)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED LAT OPENER

*BANDED HAMSTRING DISTRACTION

*CAT/CAMEL

Endurance – Tue, Nov 29

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (No Measure)

EMOM FOR 36 MINUTES:

1ST: 14-18 KB GOBLET WALKING LUNGES (1.5/1.0)

2ND: 350-400 M BIKE

3RD: 14-18 RUSSIAN KBS (1.5/1.0)

4TH: 14-18 BOX STEP UPS (24/20″)

5TH: 50 M DOUBLE KB FARMERS CARRY (1.5/1.0)

6TH: REST

WOD – Tue, Nov 29

Indian Land CrossFit – WOD

Warm-up

10 GRASSHOPPERS/SIDE

10 GRASSHOPPER CIRCLES EACH WAY

10 SINGLE LEG GOOD MORNINGS

10 SAMPSON LUNGES (5/LEG)

10 WALL SQUATS

10 KB GOBLET SQUATS

Weightlifting

A.: Paused Front Squat (EVERY 2 MINUTES FOR 16 MINUTES:
3 REPS PAUSED FRONT SQUATS

*PAUSE 1 SECOND AT THE BOTTOM OF THE REP FOR EVERY REP
*BUILD TO A HEAVY 3 REPS OVER THE 8 SETS)

Metcon

B.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:

1ST: 5-6 STEP BACK LUNGE PER LEG W/ 2 DB’S ON SIDE OR BARBELL BACK RACK LUNGES

2ND: 10-15 STRICT KNEE/LEG RAISES AS HIGH AS POSSIBLE OR GHD SITUPS

3RD: 15-20 HEAVY RUSSIAN KBS

4TH: 200 FEET DOUBLE DB/KB CROSSBODY CARRY

*100 FEET THEN SWITCH

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*BANDED COUCH STRETCH

*INTERNAL HIP ROTATION HOLD

Endurance – Mon, Nov 28

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 MINUTE AMRAP:

10 SINGLE ARM DB PUSH PRESS PER ARM (35/20)

10 RING ROWS

15 BURPEES

15 KB SUMO DEADLIFT HIGH PULL (1.5/1.0)

20 WEIGHTED AB MAT SITUPS (25/15)

20/16 CALORIE ROW

WOD – Mon, Nov 28

Indian Land CrossFit – WOD

Warm-up

15 BANDED AROUND THE WORLDS

15 BANDED PASS THRUS

15 BANDED GOOD MORNINGS

10 SHOULDER CARS PER ARM

10 WALL GLIDES

5 LYING ROPE PULLS

+

FIND DB PUSH PRESS WEIGHT/ROW VARIETY WEIGHT

Metcon

A.: Metcon (No Measure)

EMOM FOR 15 MINUTES:

1ST: 3-5 SINGLE ARM DB PUSH PRESS PER ARM; FOLLOW TEMPO BELOW:

4 SECONDS TO LOWER DB

2 SECONDS PAUSE AT BOTTOM

X DRIVE AS FAST AS POSSIBLE

1 SECOND PAUSE AT TOP

2ND: 4-5 DOUBLE KB BENT OVER ROW OR PENDLAY ROW; FOLLOW TEMPO BELOW:

4 SECONDST TO LOWER WEIGHT

0 SECOND PAUSE AT BOTTOM

X DRIVE AS FAST AS POSSIBLE

3 SECOND PAUSE AT TOP

3RD: REST

B.: 10 MINUTE AMRAP (AMRAP – Rounds and Reps)

10 MINUTE AMRAP:

HEALTH/FUNCTION:

10 RING ROWS @ 20X1 TEMPO

10 OVER THE SHOULDER BALL SLAMS

10 DB FLOOR PRESS

PERFORMANCE (RX):

10 OVER THE SHOULDER BALL SLAMS (50/30)

6 DB RENEGADE ROWS (40/25)

2 ROPE CLIMBS

COMPETITION/SPORT (RX+):

3 ROPE CLIMBS

6 STRICT HSPU

12 OVER THE SHOULDER BALL SLAMS (100/75)

12 KIPPING HSPU

Cool Down

FOLLOW PLIABILTY VIDEO OR BELOW:

*BANDED SHOULDER SINK

*FOAM ROLL LATS

*DB BENCH HOLD FOR LATS

Open Gym – Sun, Nov 27

Indian Land CrossFit – Open Gym

Warm-up

GENERAL WARM UP:

5 MINUTE BIKE/RUN/ROW

20 WALKING LUNGES

8 YOGA PUSHUPS

16 WALKING LUNGES

16 LIGHT DB PUSH PRESS

12 WALKING LUNGES

24 BANDED PULL APARTS

SPECIFIC WARM UP:

3 ROUNDS:

8 CALORIE ROW

8 WALL BALLS (HALF WAY UP)

-REST :30-

1 ROUND:

12 CALORIE ROW

12 WALL BALLS

-AT WOD PACE-

A.: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Metcon

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*PIGEON

*LAX BALL GLUTES

WOD – Sat, Nov 26

Indian Land CrossFit – WOD

Warm-up

PARTNER A: 4 MINUTE BIKE (INCREASE PACE EVERY MINUTE)

PARTNER B:

10 SINGLE LEG GOOD MORNING PER SIDE

10 KNEE TO CHEST HOLDS

10 SINGLE LEG GLUTE BRIDGES

10 SPINAL TWISTS PER SIDE

10 ALT. CAT/CAMEL

+

WARM UP DEADLIFT WEIGHT

Metcon

A.: Teams Of 2 (1 Works/1 Rests) (AMRAP – Reps)

8X3 MINUTE AMRAP’S/REST 1 MINUTE

ODD AMRAP’S:

20 DEADLIFTS (185/125)

24 LATERAL BURPEES OVER BARBELL

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

EVEN AMRAP’S:

150 M RUN PARTNER A

150 M RUN PARTNER B

60 DOUBLE UNDERS (SUB=100 DRAG ROPE SINGLES)

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED HAMSTRING DISTRACTION

*LAX BALL GLUTES

*OLYMPIC WALL SQUAT

WOD – Fri, Nov 25

Indian Land CrossFit – WOD

Warm-up

30 INCREASING ARM CIRCLES BOTH WAYS

30 OVER/UNDER HUGS

30 SHOULDER TAPS

20 ALTERNATING SHOULDER OPENERS

20 BAR KIPS

20 SCAP PULLS

:30 WALL SIT

:30 HAND STAND HOLD

:30 DEAD HANG HOLD

Metcon

A.: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
-SELECT CINDY OR CINDY XXX-

SCALE OPTIONS:

PULLUPS=JUMPING OR BANDED

PUSHUPS=HAND RELEASE PUSHUPS OR DB BENCH PRESS

A.: Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED SHOULDER SINK

*BANDED LAT DISTRACTION

*FOAM ROLL QUADS

*FOAM ROLL LATS

Endurance – Wed, Nov 23

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Reps)

5 ROUNDS:

1 MINUTE MAX EFFORT KB SUMO DEADLIFT HIGH PULL

1 MINUTE MAX EFFORT BURPEES

1 MINUTE MAX EFFORT WEIGHTED BOX STEP UPS (30/20) W/ SLAM BALL

1 MINUTE MAX EFFORT SLAM BALLS (30/20)

1 MINUTE MAX EFFORT CALORIE ROW

-REST 1 MINUTE-

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED COUCH

*WALL BALL QL HOLD

*LAX BALL PEC MINOR