Month: December 2022

Indian Land CrossFit – WOD

Warm-up

PARTNER A: 4 MINUTE CALORIE BIKE

PARTNER B: 4 MINUTE BANDED ANKLE DISTRACTION

20 ANKLE CIRCLES EACH DIRECTION

20 SINGLE LEG CALF RAISES

30 DOWNWARD DOG CALF RAISES

40 BOUNDING JUMPS

Metcon

A.: TEAMS OF 2 (1 WORKS/1 RESTS) (Calories)

26 MINUTE AMRAP:

100 DOUBLE DB BOX STEP OVERS (40/25)(20/16″)

100/80 CALORIE BIKE

300 DOUBLE UNDERS (SUB=500 DRAG ROPE SINGLES+100 DB LATERAL HOPS)

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB CALF SMASH

*WALL CALF HOLD

*BANDED COUCH STRETCH

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

6 ROUNDS/REST 1 MINUTE BETWEEN ROUNDS:

6 DB RENEGADE ROWS (40/25)

10 BALL SLAMS (30/20)

12/10 PULLUPS

20/16 CALORIE ROW

Indian Land CrossFit – WOD

Warm-up

4 MINUTE BIKE

4 LYING ROPE PULLS

6 INCHWORM PUSHUPS

12 RING ROWS

6 ALTERNATING CHILD’S POSE/COBRA HOLDS

24DOWNWARD DOG TOE TAPS

Weightlifting

A.: Bench Press (EVERY MINUTE ON THE MINUTE FOR 8 MINUTES COMPLETE 3 REPS @ 60-65% 1RM)

Metcon

B.: Metcon (Time)

*16 MINUTE TIME CAP*

HEALTH/FUNCTION: 4 ROUNDS:

16/13 CALORIE BIKE

12/10 CAGE ASSISTED PUSHUPS

9 KNEES TO ELBOWS

6 JUMPING PULLUPS

PERFORMANCE (RX) 4 ROUNDS:

20/16 CALORIE BIKE

12/10 CLAPPING PUSHUPS

2 ROPE CLIMBS

COMPETITION/SPORT (RX+) 3 ROUNDS:

4 ROPE CLIMBS

15 STRICT HSPU

25/20 CALORIE BIKE

Cool Down

FOLLOW PLIABILITY OR BELOW:

*LAX BALL PEC MINOR

*LAX BALL SCAPULA

*LYING SHOULDER ROTATION

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 30 MINUTES:

1ST: 12-15 DB GOBLET SQUATS (40/25)

2ND: 150-200 M RUN

3RD: 35-45 DOUBLE UNDERS OR HEAVY DRAG ROPE SINGLES+5 BROAD JUMPS

4TH: 12-15 KBS (1.5/1.0)

5TH: REST

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW (INCREASE PACE EVERY MINUTE)

30 JUMPING JACKS

30 MOUNTAIN CLIMBERS

15 WIDE LEGGED GOOD MORNINGS

10 HIP CIRCLES EACH WAY

10 ANKLE PULSES PER LEG

10 WALL SQUATS

Weightlifting

A.: 1+1/4 Back Squat (Weight)

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES COMPLETE 2 REPS @ 60-65% 1 RM

Metcon

B.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 15 MINUTES:

1ST: 7-10 DOUBLE KB FRONT RACK SQUAT OR SINGLE DB GOBLET SQUAT @ 20X1 TEMPO

2ND: 7-10 MED BALL HAMSTRING CURLS OR HAMSTRING ROW CURLS

3RD: :35-:45 MED BALL STIR THE POT OR KB PLANK PULL THRUS

4TH: 8-13 CALORIE ROW

5TH: REST

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*COUCH STRETCH

*BUTTERFLY HOLD

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

FOR TIME:

50/40 CALORIE BIKE

25 DOUBLE KB DEADLIFTS (2.0/1.5)

7 WALL WALKS

800 M RUN

100 AB MAT SITUPS

800 M RUN

7 WALL WALKS

25 DOUBLE KB DEADLIFTS (2.0/1.5)

50/40 CALORIE BIKE

Indian Land CrossFit – WOD

Warm-up

DOWN+BACK:

KNEE TO CHEST HOLD

ELEPHANT WALK

KARAOKE SHUFFLE

POWER SKIPS

BUTTKICKS

HIGH KNEES

20 BAR KIPS

20 GOOD MORNINGS

+

3×5 DEADLIFT (INCREASE WEIGHT EACH SET)

Metcon

A.: Metcon (Time)

HEALTH/FUNCTION: 6 ROUNDS:

8 DEADLIFTS (MODERATE WEIGHT)

5 INCHWORMS IN PLACE+20 SHOULDER TAPS

200 M RUN

10 AB MAT SITUPS

-REST 2 MINUTES BETWEEN ROUNDS-

PERFORMANCE (RX) 4 ROUNDS:

10 DEADLIFTS (185/125)

12 TOES 2 RINGS

400 M RUN

4 WALL WALKS

-REST 3 MINUTES BETWEEN ROUNDS-

COMPETITION/SPORT (RX+) 4 ROUNDS:

12 DEADLIFTS (255/165)

50 FEET HS WALK

500 M RUN

15 T2B

-REST 3 MINUTES BETWEEN ROUNDS-

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL CALVES

*BROKEN TOE

*BANDED BULLY

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

METCON

EVERY 3 MINUTES FOR 30 MINUTES COMPLETE THE FOLLOWING:

7 PULLUPS OR RING ROWS

10 BURPEES

13/11 CALORIE ROW

15 AIR SQUATS

Indian Land CrossFit – WOD

Warm-up

2 MINUTES FOAM ROLL EACH LAT

15 BANDED GOOD MORNINGS

15 BANDED PASS THRUS

15 BANDED AROUND THE WORLDS

15 BANDED PULL APARTS

20 BOX STEP UPS

10 EMPTY BARBELL STRICT PRESS

A.: Metcon (Weight)

BUILD TO A HEAVY STRICT PRESS CLUSTER 1.1.1

-PERFORM A REP TAKE 15 SECONDS REST PERFORM A 2ND REP TAKE A 15 SECOND REST THEN PERFORM THE 3RD AND FINAL REP

Metcon

B.: Metcon (Time)

FOR TIME:

*16 MINUTE TIME CAP*

HEALTH/FUNCTION

12 BURPEES

15 SINGLE ARM DB ROW PER ARM

30 BOX STEP UPS W/ DB

12 BURPEES

30 BOX STEP UPS W/ DB

15 SINGLE ARM DB ROW PER ARM

12 BURPEES

PERFORMANCE (RX)

21-15-9-6-3

BOX OVER JUMPS (24/20″)

BURPEES

PULLUPS

COMPETITION/SPORT (RX+)

30 BOX OVER JUMPS (30/24″)

25 BURPEES TO 6″ OH REACH

45 CTB PULLUPS

25 BURPEES TO 6″ OH REACH

30 BOX OVER JUMPS (30/24″)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*KB CALF SMASH

*BANDED ANKLE DISTRACTION

*RUNNER’S STRETCH

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW (INCREASE PACE EVERY MINUTE)

10 GRASSHOPPERS/LEG

20 WRIST SITBACKS

10 SAMPSON LUNGES

+

10 EMPTY BAR ELBOW PIVOTS

10 EMPTY BAR GOOD MORNINGS

10 HIGH HANG PULLS

10 HANG POWER CLEANS

10 FRONT SQUAT

Metcon

A. : LIFTING COMPLEX (Weight)

BUILD TO A CHALLENGING COMPLEX IN 20 MINUTES:

1 POWER CLEAN+1 SQUAT CLEAN+2 FRONT SQUATS

B.: Metcon (AMRAP – Rounds and Reps)

9 MINUTE AMRAP:

HEALTH/FUNCTION

6 POWER CLEANS

8 WALL BALLS

10/8 CALORIE ROW

PERFORMANCE (RX)

7 THRUSTERS (95/65)

9 POWER CLEANS

11/9CALORIE ROW

COMPETITION/SPORT (RX+)

5 THRUSTERS (135/95)

7 POWER CLEANS (135/95)

14/11 CALORIE ROW

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*PIGEON HOLD

*LAX BALL GLUTES