Month: February 2023

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 MINUTE AMRAP:

2 WALL WALKS

8 DOUBLE KB DEADLIFTS (2.0/1.5)

12 KB GOBLET SQUATS (2.0/1.5)

16/13 CALORIE BIKE

32 DOUBLE UNDERS

200 M RUN

Indian Land CrossFit – WOD

Warm-up

2 MINUTE BANDED ANKLE DISTRACTION

15 BANDED GOOD MORNINGS

10 ALTERNATING BIRD DOGS

10 SPINAL TWISTS

10 GLUTE BRIDGES

10 ALTERNATING CAT/CAMEL

10 GRASSHOPPERS/LEG

Weightlifting

A.: Front Squat (BUILD TO A CHALLENGING SET OF 5 REPS IN 18 MINUTES)

HEALTH/FUNCTION:

4X6-8 REPS @ 20X1 TEMPO

Metcon

B.: Metcon (Time)

HEALTH/FUNCTION: 5 ROUNDS:

6 DEADLIFTS

6 INCHWORMS (NO PUSHUPS)

10 ALTERNATING DB SNATCH

50 JUMP ROPE SINGLES

PERFORMANCE (RX): 4 ROUNDS:

3 WALL WALKS

12 ALTERNATING DB SNATCH (40/25)

35 DOUBLE UNDERS

10 DEADLIFTS (185/125)

COMPETITION/SPORT (RX+): FOR TIME:

100 DOUBLE UNDERS

15 DEADLIFTS (225/155)

10 WALL WALKS

40 DB SNATCH (50/35)

10 WALL WALKS

15 DEADLIFTS (275/185)

100 DOUBLE UNDERS

*14 MINUTE TIME CAP*

Cool Down

FOLLOW PLIABILTY OR BELOW:

*BB QUAD SMASH

*PIGEON

*BANDED HAMSTRING DISTRACTION

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE OR RUN

+

15 BAR KIPS

15 SCAP PULLS

15 HANGING KNEE RAISES

10 YOGA PUSHUPS

10 SHOULDER THRUS

20 DB HALOS

30 JUMPING JACKS

Metcon

A.: Metcon (No Measure)

EVERY 2 MINUTES FOR 14 MINUTES COMPLETE THE FOLLOWING:

HEALTH/FUNCTION:

7-10 DB Z-PRESS

7-10 TOES AS HIGH AS POSSIBLE PRACTICE WHILE MAINTAINING KIP SWING

PERFORMANCE:

7-10 KIPPING HSPU OR HSPU PRACTICE FOR :30

7-10 TOES 2 BAR OR TOES 2 RINGS

COMPETITION/SPORT:

7-10 STRICT HSPU

8-12 GHD SITUPS

B.: Metcon (AMRAP – Rounds and Reps)

16 MINUTE AMRAP:

HEALTH/FUNCTION:

150 M RUN

10 KBS (MODERATE WEIGHT)

10/8 CALORIE BIKE

PERFORMANCE:

200 M RUN

12 KBS (1.5/1.0)

12/10 CALORIE BIKE

COMPETITION/SPORT:

15 KBS (2.0/1.5)

15/12 CALORIE BIKE

300 M RUN

Cool Down

FOLLOW PLIABILITY OR BELOW

*BANDED ELBOW OPENER

*BANDED LAT DISTRACTION

*LAX BALL TRICEP

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

EVERY 4 MINUTES FOR 28 MINUTES

300 M RUN

15 DB PUSH PRESS (35/20)

15 AIR SQUATS

15 KBS (1.5/1.0)

MAX EFFORT AB MAT SITUPSW/ TIME REMAINING

Indian Land CrossFit – WOD

Warm-up

PARTNER A: 1000 M BIKE (INCREASE PACE EVERY 250 M)

PARTNER B:

5 SAMPSON LUNGES PER LEG

10 SQUAT TOE HOLDS

15 SINGLE LEG GOOD MORNINGS PER LEG

20 MOUNTAIN CLIMBERS/LEG

+

WARM UP DB WEIGHT

Metcon

A.: TEAMS OF 2 (PARTNERS ALTERNATE FULL ROUNDS) (AMRAP – Rounds and Reps)

25 MINUTE AMRAP: (PARTNERS ALTERNATE FULL ROUNDS):

350 M BIKE

10 ALTERNATING DB SNATCH (40/25)

10 WEIGHTED AB MAT SITUPS (25/15)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED ANKLE DISTRACTION

*BUTTERFLY

*LAX BALL GLUTES

Indian Land CrossFit – Open Gym

Warm-up

3 MINUTE BANDED ANKLE DISTRACTION

1 MINUTE BANDED ELBOW OPENER

20 BANDED GOOD MORNINGS

20 ALTERNATING ELPHANT TOE TOUCH

20 BAR KIPS

+

2-3 MINUTE SHUTTLE RUN PRACTICE (W/ NO TOUCH IN THE WARM UP)

+

6-10 THRUSTER SINGLES

Metcon

A.: CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

A SCD: CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

B.: CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL MID BACK

*BB QUAD SMASH

*OLYMPIC WALL SQUAT

Indian Land CrossFit – Endurance

Warm-up

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

25 MINUTE AMRAP:

150 M RUN

8 WALL BALLS (20/14)

8 BURPEES

8/6 CALORIE BIKE

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BANDED ANKLE DISTRACTION

1 MINUTE BANDED ELBOW OPENER

20 BANDED GOOD MORNINGS

20 ALTERNATING ELPHANT TOE TOUCH

20 BAR KIPS

+

2-3 MINUTE SHUTTLE RUN PRACTICE (W/ NO TOUCH IN THE WARM UP)

+

6-10 THRUSTER SINGLES

Metcon

A.: CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

B.: CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL MID BACK

*BB QUAD SMASH

*OLYMPIC WALL SQUAT

A SCD: CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

Indian Land CrossFit – Endurance

Warm-up

Metcon

A.: Metcon (AMRAP – Reps)

:30 ON/:30 OFF @ EACH STATION FOR MAX REPS:

-ROTATE THRU EACH STATION 6 TIMES-

STATION 1: DB DEVIL’S PRESS (40/25)

STATION 2: DB GOBLET SQUAT (40/25)

STATION 3: CALORIE ROW

STATION 4: DB RENEGADE ROWS(40/25)

STATION 5: AB MAT SITUPS

Indian Land CrossFit – WOD

Warm-up

4 MINUTE BIKE OR RUN (ALTERNATE BETWEEN 65/85% EVERY :30)

+

25 BANDED FACE PULLS

20 BANDED PASS THRUS

15 BANDED AROUND THE WORLDS

10 INCHWORM PUSHUPS

Metcon

A.: SKILL SESSION (No Measure)

SPEND 20 MINUTES WORKING ON A SKILL:

*DOUBLE UNDERS

*HS WALKS

*ROPE CLIMBS

*BAR MUSCLE UPS

*PULLUPS

*A PARTICULAR LIFT

*ETC

B.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:

1ST: 14-18 RUSSIAN KBS

2ND: :30 PRACTICE WALL WALK OR HS WALK TECHNIQUE

3RD: 14-20 KB GOBLET LUNGE OR LUNGES

4TH: 6-8 50 FOOT SHUTTLE RUNS

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL QUADS

*FROGGER

*LYING SPINAL TWIST HOLD