Month: April 2023

Indian Land CrossFit – Open Gym

Warm-up

5 MINUTE ROW

3 MINUTE FOAM ROLL CALVES

15 BANDED GOOD MORNINGS

10 INCHWORM PUSHUPS

20 STEP UPS

+

2 ROUNDS:

5 PUSH PRESS

7 DEADLIFTS

9 BOX JUMPS

*INCREASE PACE/WEIGHT EACH SET*

Metcon

A.: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Cool Down

FOLLOW PLIABILITY OR BELOW:

*COBRA’S/CHILD’S POSE

*BUTTERFLY

*FOAM ROLL GLUTES

Indian Land CrossFit – WOD

Warm-up

DOWN+BACK:

FRANKENSTEIN’S

ELEPHANT WALK

SAMPSON LUNGES

BUTTKICKS

KARAOKEE SHUFFLE

+

5 YOGA PUSHUPS

5 INCHWORM PUSHUPS

5 GRASSHOPPERS/LEG

10 WALL SQUATS

Metcon

A.: TEAMS OF 2 (1 WORKS/1 RESTS) (AMRAP – Rounds and Reps)

30 MINUTE AMRAP:

800 M RUN (200 M ALTERNATING)

50 PUSHUPS

100 AIR SQUATS

800 M RUN (200 M ALTERNATING)

50 PULLUPS

100 M WALKING LUNGES

*WEAR A VEST IF YOU HAVE ONE*

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED PEC OPENER

*BANDED ELBOW OPENER

*BANDED SHOULDER SINK

Indian Land CrossFit – Open Gym

Warm-up

3 LAX BALL GLUTES

15 GLUTE BRIDGES

15 SPINAL TWISTS

15 SCORPION TWISTS

15 WIDE LEGGED GOOD MORNINGS

+

3-4 DEADLIFTS @ 35/50/65%

Weightlifting

A.: Deadlift (5 REPS @ 70%
5 REPS @ 75%
3 REPS @ 80%
3 REPS @ 85%

*USE 20X1 TEMPO*)

HEALTH/FUNCTION: 4X5-6 REPS

Metcon

B.: Metcon (AMRAP – Reps)

4X:90 ON/:90 OFF

HEALTH/FUNCTION:

6 HANG POWER CLEANS

10 KBS

MAX EFFORT BURPEES W/ TIME REMAINING

PERFORMANCE (RX):

6/4STRICT CHINUPS

6 POWER CLEANS (135/95)

MAX EFFORT LATERAL BB BURPEES W/ TIME REMAINING

COMPETITION/SPORT (RX+)

4/3 RING MUSCLE UPS

6 POWER CLEANS (185/125)

MAX EFFORT LATERAL BB BURPEES W/ TIME REMAINING

C.: Metcon (No Measure)

ACCUMULATE 3 MINUTES OF ONE OF THE FOLLOWING:

*PLANK ON MED BALL

*PLANK ON RINGS

*PLANK ON FOAM ROLLER

Cool Down

FOLLOW PLIABILITY OR BELOW:

*CHILD’S/COBRA POSE

*FOAM ROLL MID BACK

*BANDED HAMSTRING DISTRACTION

Indian Land CrossFit – WOD

Warm-up

3 LAX BALL GLUTES

15 GLUTE BRIDGES

15 SPINAL TWISTS

15 SCORPION TWISTS

15 WIDE LEGGED GOOD MORNINGS

+

3-4 DEADLIFTS @ 35/50/65%

Weightlifting

A.: Deadlift (5 REPS @ 70%
5 REPS @ 75%
3 REPS @ 80%
3 REPS @ 85%

*USE 20X1 TEMPO*)

HEALTH/FUNCTION: 4X5-6 REPS

Metcon

B.: Metcon (AMRAP – Reps)

4X:90 ON/:90 OFF

HEALTH/FUNCTION:

6 HANG POWER CLEANS

10 KBS

MAX EFFORT BURPEES W/ TIME REMAINING

PERFORMANCE (RX):

6/4STRICT CHINUPS

6 POWER CLEANS (135/95)

MAX EFFORT LATERAL BB BURPEES W/ TIME REMAINING

COMPETITION/SPORT (RX+)

4/3 RING MUSCLE UPS

6 POWER CLEANS (185/125)

MAX EFFORT LATERAL BB BURPEES W/ TIME REMAINING

C.: Metcon (No Measure)

ACCUMULATE 3 MINUTES OF ONE OF THE FOLLOWING:

*PLANK ON MED BALL

*PLANK ON RINGS

*PLANK ON FOAM ROLLER

Cool Down

FOLLOW PLIABILITY OR BELOW:

*CHILD’S/COBRA POSE

*FOAM ROLL MID BACK

*BANDED HAMSTRING DISTRACTION

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Calories)

2X15 MINUTE AMRAP’S/REST 5 MIUNUTES BETWEEN AMRAP’S:

25 DOUBLE KB DEADLIFTS (2.0/1.5)

40 RUSSIAN KBS (2.0/1.5)

60 AB MAT SITUPS

120 DOUBLE UNDERS

400 M RUN

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

Indian Land CrossFit – WOD

Warm-up

4 MINUTE BIKE (INCREASE PACE EACH MINUTE)

10 HIP CIRCLES

10 TUCK JUMPS

20 BUTTKICKS

30 MOUNTAIN CLIMBERS

40 JUMPING JACKS

Metcon

A.: Metcon (AMRAP – Reps)

7×3 MINUTE AMRAP’S/REST 2 MINUTES:

HEALTH/FUNCTION:

16/13 CALORIE ROW

11/8 CALORIE BIKE

MAX EFFORT BOX STEP UPS W/ TIME REMAINING

PERFORMANCE (RX):

13/10 CALORIE BIKE

16/13 CALORIE ROW

MAX EFFORT BOX OVER JUMPS (24/20″) W/ TIME REMAINING

COMPETITION/SPORT (RX+):

15/12 CALORIE BIKE

18/15 CALORIE ROW

MAX EFFORT BOX OVER JUMPS W/ TIME REMAINING (30/24″)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*KB CALF SMASH

*BANDED ANKLE DISTRACTION

*BANDED SHOULDER SINK

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Reps)

4 ROUNDS:

1 MINUTE MAX EFFORT BURPEES

1 MINUTE MAX EFFORT PULLUPS

1 MINUTE MAX EFFORT BOX OVER JUMPS (24/20″)

1 MINUTE MAX EFFORT CALORIE ROW

-REST 2 MINUTES BETWEEN ROUNDS-

Indian Land CrossFit – WOD

Warm-up

20 BANDED PASS THRUS

20 BANDED AROUND THE WORLD’S (10 EACH WAY)

20 BANDED PULL APARTS

10 SHOULDER CARS PER ARM

20 SHOULDER PULSES PER ARM

20 ANKLE PULSES PER LEG

Weightlifting

A.: Shoulder Press (5-5-3-8
*ALL REPS DONE AT 20X1 TEMPO*)

-SELECT PRESS OR SNATCH COMPLEX-

A.: SNATCH COMPLEX (Weight)

EVERY :90 FOR 6 SETS COMPLETE THE FOLLOWING:

1 HANG POWER SNATCH

2 POWER SNATCH

*LINK ALL REPS

*INCREASE WEIGHT EACH SET

Metcon

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

HEALTH/FUNCTION:

2 WALL WALKS (AS HIGH AS POSSIBLE)

50 JUMP ROPE SINGLES

10 CAGE ASSISTED PUSHUPS OR REGULAR PUSHUPS

10 BROAD JUMPS

PERFORMANCE (RX): 5 ROUNDS:

7 DB RENEGADE ROWS (40/25)

40 DOUBLE UNDERS

THEN:

MAX EFFORT KIPPING HSPU WITH TIME REMAINING

COMPETITION/SPORT (RX+):

150 FEET HANDSTAND WALK BUY IN THEN BELOW AMRAP W/ TIME REMAINING:

60 DOUBLE UNDERS

12 KIPPING DEFICIT HSPU (3/2″)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED SHOULDER SINK

*BUTTERFLY

*PRETZEL

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

7 ROUNDS/REST 1 MINUTE BETWEEN ROUNDS:

5 DB RENEGADE ROWS (40/25)

10 ALTERNATING DB SNATCH (40/25)

12 DOUBLE DB PUSH PRESS (40/25)

14/11CALORIE BIKE

32 DOUBLE UNDERS

Indian Land CrossFit – WOD

Warm-up

3 MINUTE FOAM ROLL MID BACK

10 ALTERNATING CAT/CAMEL

20 SCAP PULLS

20 BAR KIPS

15 WIDE LEGGED GOOD MORNING W/ SLAM BALL

200 M RUN

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

26 MINUTE AMRAP:

HEALTH/FUNCTION:

100 M DOUBLE DB FRONT RACK WALK

200 M RUN

12 OVER THE SHOULDER BALL SLAMS (MODERATE WEIGHT)

12 AB MAT SITUPS

PERFORMANCE (RX):

150 M DOUBLE DB FRONT RACK WALK (40/25)

300 M RUN

12 OVER THE SHOULDER BALL SLAMS (50/30)

12 TOES 2 RINGS

COMPETITION/SPORT (RX+):

200 M DOUBLE DB FRONT RACK WALK (50/35)

400 M RUN

10 OVER THE SHOULDER BALL SLAMS (100/75)

15 TOES 2 BAR

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED COUCH STRETCH

*FOAM ROLL MID BACK

*BROKEN TOE HOLD