Month: March 2023

Indian Land CrossFit – Open Gym

Warm-up

3 MINUTE CALORIE ROW

15 BANDED GOOD MORNINGS

15 GLUTE BRIDGES

12 SPINAL TWISTS

12 SCORPION TWISTS

12 WIDE LEGGED GOOD MORNINGS

+

3-4 DEADLIFTS @ 35/50/65%

Weightlifting

A.: Deadlift (5 REPS @ 70-75%
5 REPS @ 75-80%
4 REPS @ 80-85%
4 REPS @ 80-85%)

Metcon

B.: 3 ROUNDS FOR TIME (Time)

HEALTH/FUNCTION:

9 JUMPING PULLUPS

16 ALTERNATING DB SNATCH (MODERATE WEIGHT)

18/14 CALORIE ROW

PERFORMANCE (RX):

12 PULLUPS

16 ALTERNATING DB SNATCH (50/35)

20/16 CALORIE ROW

COMPETITION/SPORT (RX+):

12 CTB PULLUPS

10 HANG POWER SNATCH (115/85)

24/20 CALORIE ROW

TIME CAP: 11 MINUTES

Cool Down

FOLLOW PLIABILITY OR BELOW:

*CHILD’S/COBRA POSE

*LAX BALL GLUTES

*BROKEN TOE

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

4 ROUNDS:

14DOUBLE KB DEADLIFTS (2.0/1.5)

14PULLUPS

14 ALTERNATING DB SNATCH (40/25)

400 M RUN

-REST 1 MINUTE-

Indian Land CrossFit – WOD

Warm-up

3 MINUTE CALORIE ROW

15 BANDED GOOD MORNINGS

15 GLUTE BRIDGES

12 SPINAL TWISTS

12 SCORPION TWISTS

12 WIDE LEGGED GOOD MORNINGS

+

3-4 DEADLIFTS @ 35/50/65%

Weightlifting

A.: Deadlift (5 REPS @ 70-75%
5 REPS @ 75-80%
4 REPS @ 80-85%
4 REPS @ 80-85%)

Metcon

B.: 3 ROUNDS FOR TIME (Time)

HEALTH/FUNCTION:

9 JUMPING PULLUPS

16 ALTERNATING DB SNATCH (MODERATE WEIGHT)

18/14 CALORIE ROW

PERFORMANCE (RX):

12 PULLUPS

16 ALTERNATING DB SNATCH (50/35)

20/16 CALORIE ROW

COMPETITION/SPORT (RX+):

12 CTB PULLUPS

10 HANG POWER SNATCH (115/85)

24/20 CALORIE ROW

TIME CAP: 11 MINUTES

Cool Down

FOLLOW PLIABILITY OR BELOW:

*CHILD’S/COBRA POSE

*LAX BALL GLUTES

*BROKEN TOE

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

FOR TIME:

10 DB RENEGADE ROWS (40/25)

20 DB ALTERNATING SNATCH (40/25)

30 RING ROWS

40/32 CALORIE ROW

50 DOUBLE UNDERS

60 BOX OVER JUMPS (20/16″)

50 DOUBLE UNDERS

40/32 CALORIE ROW

30 RING ROWS

20 DB ALTERNATING SNATCH

10 DB RENEGADE ROWS

Indian Land CrossFit – WOD

Warm-up

4 MINUTE BIKE

10 ALTERNATING CAT/CAMEL

10 GRASSHOPPERS/LEG

10 LEG SWINGS EACH DIRECTION

10 AIR SQUATS OR JUMPING AIR SQUATS

Metcon

A.: Metcon (No Measure)

TAKE 15 MINUTES TO WORK ON ONE OF THE FOLLOWING:

*ROPE CLIMBS

*KIPPING PULLUPS

*KIPPING HSPU

*HANDSTAND WALKS

*OR MOBILITY

B.: Metcon (AMRAP – Rounds and Reps)

16 MINUTE AMRAP:

100 M SINGLE ARM KB FARMERS CARRY RIGHT

100 M SINGLE ARM KB FARMERS CARRY LEFT

JUMP ROPE VARIETY

15 SINGLE ARM DB PUSH PRESS LEFT

15 SINGLE ARM DB PUSH PRESS RIGHT

20/16 CALORIE BIKE

HEALTH/FUNCTION:

KB= MODERATE WEIGHT

60 JUMP ROPE SINGLES

DB= MODERATE WEIGHT

PERFORMANCE (RX):

KB= (GREEN/YELLOW)

40 DOUBLE UNDERS

DB WEIGHT= (40/25)

COMPETITION/SPORT (RX+)

KB=(RED/GREEN)

15 TRIPLE UNDERS

DB WEIGHT= (60/40)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*PIGEON

*LIZARD

*PRETZEL HOLD

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (6 Rounds for time)

EVERY 5 MINUTES FOR 30 MINUTES COMPLETE THE FOLLOWING:

750 M BIKE

16 ALTERNATING DB SNATCH (40/25)

12 DB GOBLET LUNGES (40/25)

200 M RUN

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW

15 GOOD MORNINGS

10 SAMPSON LUNGES PER LEG

20 KB HALOS PER DIRECTION

20 RUSSIAN KBS

+

WARM UP WOD MOVEMENTS

Metcon

A.: 8 MINUTE AMRAP/4 MINUTE REST (AMRAP – Rounds and Reps)

HEALTH/FUNCTION:

500 M ROW

12 BURPEES

18 ALTERNATING LUNGES

PERFORMANCE (RX)

650 M ROW

15 LATERAL BURPEES OVER DB

20 ALTERNATING LUNGES W/ DB OH (40/25)

COMPETITION/SPORT (RX+)

800 M ROW

15 OHS (135/95)

20 LATERAL BB BURPEES

B.: 7 MINUTE AMRAP/3 MINUTE REST (AMRAP – Rounds and Reps)

HEALTH/FUNCTION:

12 OVER THE SHOULDER BALL SLAMS

150 M RUN

PERFORMANCE (RX)

10 SLAM BALL SQUAT CLEANS(50/30)

200 M RUN

COMPETITION/SPORT (RX+)

9 SLAM BALL SQUAT CLEANS (100/75)

300 M RUN

C.: 6 MINUTE AMRAP (AMRAP – Reps)

HEALTH/FUNCTION:

15 OVER THE SHOULDER BALL SLAMS

18 ALTERNATING LUNGES

200 M RUN

250 M ROW

MAX EFFORT BURPEES W/ TIME REMAINING

PERFORMANCE (RX)

16 ALTERNATING OH DB LUNGES (40/25)

300 M ROW

300 M RUN

12LATERAL BURPEES OVER DB

MAX EFFORT SLAMBALL SQUAT CLEANS (50/30) W/ TIME REMAINING

COMPETITION/SPORT (RX+)

350 M ROW

10 OH SQUATS (135/95)

15 LATERAL BURPEES

300 M RUN

MAX EFFORT SLAMBALL SQUAT CLEANS (100/75) W/ TIME REMAINING

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED ANKLE DISTRACTION

*BUTTERFLY

*COUCH STRETCH

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 DOUBLE DB PUSH PRESS (35/20)

2ND: 9-12 CALORIE BIKE

3RD: 9-12 PULLUPS

4TH: 9-12 CALORIE BIKE

5TH: 14-18 AB MAT SITUPS

6TH: REST

Indian Land CrossFit – WOD

Warm-up

10 INCHWORM PUSHUPS

20 BANDED PASS THRUS

30 BANDED AROUND THE WORLDS (15/WAY)

20 BAR KIPS

10 EMPTY BAR PRESS OR EMPTY BAR SNATCH

Weightlifting

A.: Shoulder Press (8-6-5-5 @ 20X1 TEMPO
*INCREASE WEIGHT EACH SET*)

-SELECT PRESS OR SNATCH COMPLEX-

A.: SNATCH COMPLEX (Weight)

EVERY 2 MINUTES FOR 14 MINUTES COMPLETE THE FOLLOWING:
2 POWER SNATCH+1 SQUAT SNATCH

Metcon

B..: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES:

1ST: 6-8 PENDLAY ROWS @ 30X1 TEMPO OR 3-5 HEAVY SNATCH PULLS

2ND: 10-12 DB BENCH PRESS OR 7-12 HSPU (STRICT OR KIPPING)

3RD: 15-20 BANDED OVERHEAD TRICEP EXTENSIONS

4TH: 12-15 LYING LEG RAISES/V-UPS/TOES 2 RINGS/GHD SITUPS

5TH: REST

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED ELBOW OPENER

*ELBOW BENCH HOLD W/ PVC PIPE

*LAX BALL/FOAM ROLL LATS

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

3 ROUNDS/REST 2 MINUTES BETWEEN ROUNDS:

40/32 CALORIE ROW

30 BOX STEP UPS (24/20″)

20 WALL BALLS (20/14)

10 BURPEES