Month: May 2023

Indian Land CrossFit – WOD

Warm-up

3 MINUTE CALORIE BIKE

+

2 ROUNDS: (ALL W/ EMPTY BAR)

5 GOOD MORNINGS

5 HIGH HANG PULLS

5 HIGH HANG POWER CLEANS

5 POWER CLEANS

Weightlifting

A.: Power Clean (BUILD TO A CHALLENGING SINGLE REP IN 20 MINUTES

*THIS NUMBER WILL BE USED IN PERCENTAGES MOVING FORWARD FOR THE STRENGTH CYCLE)

A.: Squat Clean (BUILD TO A CHALLENGING SINGLE REP IN 20 MINUTES

*THIS NUMBER WILL BE USED IN PERCENTAGES MOVING FORWARD FOR THE STRENGTH CYCLE)

Metcon

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

HEALTH/FUNCTION:

8/6 CALORIE BIKE

8 BURPEES

12 ALTERNATING DB SNATCH (MODERATE WEIGHT)

PERFORMANCE (RX):

10 BURPEES TO 6″ OH REACH

12/10 CALORIE BIKE

14 ALTERNATING DB SNATCH (50/35)

COMPETITION/SPORT (RX+):

6/4 RING MUSCLE UPS

12 BURPEE BOX OVER JUMPS (24/20″)

18/15 CALORIE BIKE

Cool Down

FOLLOW PLIABILITY OR BELOW:

*COBRA/CHILD’S POSE

*LAX BALL FOREARMS

*BANDED LAT DISTRACTION

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 30 MINUTE AMRAP (AMRAP – Rounds and Reps)

20/16 CALORIE ROW

16 ALTERNATING WALKING LUNGES

12 ALTERNATING DB SNATCH (40/25)

8 BURPEES

4 WALL WALKS

200 M RUN

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 3X10 MINUTE AMRAP’S/REST 3 MINUTES (Calories)

30 KBS (1.5/1.0)

30/24 CALORIE BIKE

90 DOUBLE UNDERS

30 BURPEES

30 AB MAT SITUPS

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

Indian Land CrossFit – WOD

Warm-up

30/24 CALORIE ROW

20 ELEPHANT TOE TOUCHES

15 GOOD MORNINGS

10 GRASSHOPPERS/LEG

10 RUSSIAN KBS

1 MINUTE BANDED ELBOW OPENER PER SIDE

+

WARM UP BARBELL MOVEMENT; FIND WEIGHT

Metcon

A.: 3X8 MINUTE AMRAP’S/REST 4 MINUTES (Calories)

*BUSY CLASSES STAGGER 3 MINUTES*

HEALTH/FUNCTION:

20 KB SUMO DEADLIFT HIGH PULL

30/24CALORIE ROW

100 JUMP ROPE SINGLES

20 LATERAL DB HOPS

20 KBS (MODERATE WEIGHT)

MAX EFFORT CALORIE ROW W/ TIME REMAINING

PERFORMANCE (RX):

16HANG POWER CLEANS (95/65)

32/25CALORIE ROW

50 DOUBLE UNDERS

20 KBS (1.5/1.0)

MAX EFFORT CALORIE ROW W/ TIME REMAINING

COMPETITION/SPORT (RX+)

20 HANG POWER CLEANS (115/85)

35/28 CALORIE ROW

75 DOUBLE UNDERS

20 KBS (2.0/1.5)

MAX EFFORT CALORIE ROW W/ TIME REMAINING

Cool Down

FOLLOW PLIABILITY OR BELOW:

*GRASSHOPPER HOLD

*BANDED COUCH STRETCH

*BANDED ELBOW PEC OPENER

Indian Land CrossFit – WOD

Warm-up

5 INCHWORM PUSHUPS

5 YOGA PUSHUPS

10 RING ROWS

10 BAR KIPS

10 SCAP PULLS

10 SAMPSON LUNGES

10 WALL SQUATS

20 DB HALOS

300 M RUN

*YOU HAVE AT THE MAXIMUM 15 MINUTES TO WARM UP TODAY TO START IN YOUR HEAT TIME*

Metcon

A.: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

B.: SCALED OPTIONS (Time)

BELOW IS A LIST OF SCALED OPTIONS THAT ARE AVAILABLE:

*PARTNER MURPH (RUN TOGETHER; SPLIT INSIDE WORK)

*HALF MURPH W/ FULL RUNS

*HALF MURPH W/ 800 M RUNS

*QUARTER MURPH W/ FULL RUNS

*QUARTER MURPH W/ 800 M RUNS

*35 MINUTE AMRAP:

150 M RUN

5 PULLUPS (BANDED OR JUMPING)

10 PUSHUPS (BOX PUSHUPS)

15 AIR SQUATS

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED COUCH STRETCH

*BB QUAD SMASH

*LAX BALL PEC

Indian Land CrossFit – WOD

Warm-up

DOWN+BACK:

3 MINUTE ROW (INCREASE PACE EACH MINUTE)

+

FRANKENSTEIN’S

HIP CIRCLES

BUTTKICKS

HIGH KNEES

KARAOKEE SHUFFLE

+

20 DB HALOS EACH DIRECTION

20 DB HIGH HANG PULLS

20 DB GOOD MORNINGS

Metcon

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

24 MINUTE AMRAP:

800 M ROW

60/48 CALORIE BIKE

40 ALTERNATING DB SNATCH (40/25)

20 BURPEE BOX JUMPS (24/20″)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED COUCH STRETCH

*FOAM ROLL TRICEPS

*CHILD’S POSE

Indian Land CrossFit – WOD

Warm-up

30/24 CALORIE ROW

+

30 DOWNWARD DOG CALF RAISES

20 SINGLE LEGGED CALF RAISES

10 ANKLE PULSES

150 M RUN

+

WARM UP DEVIL’S PRESS/KB WEIGHT

Metcon

A.: 3X7 MINUTE AMRAP’S/REST 5 MINUTES (AMRAP – Reps)

HEALTH/FUNCTION:

15 KBS

10 BURPEES

150 M RUN

20/16 CALORIE ROW

150 M RUN

100 JUMP ROPE SINGLES

MAX EFFORT CALORIE ROW W/ TIME REMAINING

PERFORMANCE (RX):

200 M RUN

50 DOUBLE UNDERS

45/36 CALORIE ROW

200 M RUN

MAX EFFORT DB DEVIL’S PRESS (40/25)W/ TIME REMAINING

COMPETITION/SPORT (RX+):

50/40 CALORIE ROW

400 M RUN

75 DOUBLE UNDERS

MAX EFFORT DB DEVIL’S PRESS (50/35)W/ TIME REMAINING

AT HOME OPTION (No Measure)

4 ROUNDS:

50 M WALKING LUNGES

30 HAND RELEASE PUSHUPS

20 V-UPS

500 M RUN

-REST 3 MINUTES-

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED ANKLE DISTRACTION

*PRAYER STRETCH

*SLEEPER STRETCH

Indian Land CrossFit – WOD

Warm-up

:30 COBRA POSE

:30 CHILD’S POSE

:30 SCORPION TWIST

:30 SPINAL TWIST

:30 GLUTE BRIDGES

:30 GOOD MORNINGS

+

3X5 REPS DEADLIFTS (WARM UP TO WORKING WEIGHT)

Metcon

A.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 30 MINUTES:

1ST: 6-8 DEADLIFTS @ 50% 1RM @ 20X1 TEMPO

2ND: :25-:30 HOLLOW ROCKS/RING PLANKS/GHD PLANK HOLD

3RD: :35-:45 SECOND WALL SIT

4TH: 20-25 BANDED FACE PULLS

5TH: REST

AT HOME OPTION (No Measure)

EVERY MINUTE ON THE MINUTE FOR 30 MINUTES:

1ST: :35-:45 MOUNTAIN CLIMBERS

2ND: :35-:45 HANDSTAND HOLD

3RD: :35-:45 WALL SIT

4TH: :35-:45 PLANK HOLD

5TH: REST

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL MID BACK

*LAX BALL GLUTES

*BANDED HAMSTRING DISTRACTION

Indian Land CrossFit – WOD

Warm-up

4 MINUTE BIKE (:30 @ 65%; :30 @ 85%)

20 BAR KIPS

20 SCAP PULLS

20 HIP CIRCLES

20 STANDING SNOW ANGELS

:40 DEAD HANG HOLD

Metcon

A.: Metcon (Time)

FOR TIME:

HEALTH/FUNCTION:

3 ROUNDS:

25 BOX STEP UPS

25 RING ROWS

25/20 CALORIE BIKE

PERFORMANCE (RX):

40/32 CALORIE BIKE

40 PULLUPS

80 BOX OVER JUMPS (24/20″)

40 PULLUPS

40/32 CALORIE BIKE

COMPETITION/SPORT (RX+):

16/13 BAR MUSCLE UPS

100 BOX OVER JUMPS (24/20″)

12/9 BAR MUSCLE UPS

100/80 CALORIE BIKE

48 CTB PULLUPS

AT HOME OPTION (No Measure)

FOR TIME:

400 M RUN

40 PUSHUPS

400 M RUN

120 AIR SQUATS

400 M RUN

40 PUSHUPS

400 M RUN

120 DOUBLE UNDERS (SINGLES)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL MID BACK

*RUNNER’S STRETCH

*KB CALF SMASH

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW (INCREASE PACE EACH MINUTE)

:45 PLANK HOLD OR HANDSTAND HOLD

30 MOUNTAIN CLIMBERS

15 GOOD MORNINGS

10 HALF BURPEES

+

WARM UP BARBELL MOVEMENT

Metcon

A.: 4 ROUNDS (1 MINUTE MAX EFFORT REPS @ EACH STATION) (AMRAP – Reps)

HEALTH/FUNCTION:

STATION 1: DB PUSH PRESS (MODERATE WEIGHT)

STATION 2: CALORIE ROW

STATION 3: BALL SLAMS (MODERATE WEIGHT)

STATION 4: BURPEES

STATION 5: REST

PERFORMANCE (RX):

STATION 1: CALORIE ROW

STATION 2: LATERAL BARBELL BURPEES

STATION 3: KIPPING HSPU

STATION 4: HANG POWER CLEAN (115/85)

STATION 5: REST

COMPETITION/SPORT (RX+):

STATION 1: BAR FACING BURPEES

STATION 2: STRICT HANDSTAND PUSHUPS

STATION 3: HANG POWER CLEAN (155/105)

STATION 4: CALORIE ROW

STATION 5: REST

AT HOME OPTION (No Measure)

5 ROUNDS (1 MINUTE MAX EFFORT REPS @ EACH STATION)

STATION 1: BURPEES

STATION 2: TUCK JUMPS

STATION 3: MOUNTAIN CLIMBERS

STATION 4: AB MAT SITUPS (ROLL UP A TOWEL)

STATION 5: REST

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED SHOULDER SINK

*BANDED ELBOW OPENER

*LAX BALL LATS