Month: June 2023

Indian Land CrossFit – Open Gym

Warm-up

25 BANDED FACE PULLS

20 BANDED PASS THRUS

10 BANDED AROUND THE WORLDS EACH DIRECTION

10 WALL GLIDES

10 SHOULDER CARS EACH DIRECTION

10 EMPTY BAR BENCH PRESS OR PUSH JERK

Weightlifting

A.: Bench Press (5 REPS @ 75-80%
5 REPS @ 80-85%
3 REPS @ 85-90%
3 REPS @ 85-90%
*ALL REPS @ 20X1 TEMPO*)

A.: Push Jerk (5 REPS @ 70-75%
3 REPS @ 75-80%
3 REPS @ 80-85%
2 REPS @ 85-90%
2 REPS @ 85-90%)

Metcon

B.: 3 ROUNDS (1 MINUTE MAX EFFORT REPS @ EACH STATION) (AMRAP – Reps)

HEALTH/FUNCTION:

STATION 1: CAGE ASSISTED PUSHUPS

STATION 2: KB GOBLET SQUAT

STATION 3: WEIGHTED AB MAT SITUPS

-REST 2 MINUTES-

PERFORMANCE (RX):

STATION 1: PLYO BALL PUSHUPS

STATION 2: FRONT SQUATS (115/85)

STATION 3: TOES 2 RINGS

-REST 2 MINUTES-

COMPETITION/SPORT (RX+):

STATION 1: DEFICIT KIPPING HSPU (4/2″)

STATION 2: T2B

STATION 3: HANG SQUAT CLEANS (135/95)

-REST 2 MINUTES-

Cool Down

FOLLOW PLIABILITY OR BELOW:

*LAX BALL TRICEPS

*FOAM ROLL PEC MINOR

*50 BANDED FACE PULLS

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 5 ROUNDS (1 MINUTE MAX EFFORT REPS @ EACH STATION) (AMRAP – Reps)

STATION 1: KB GOBLET SQUAT (1.5/1.0)

STATION 2: BURPEES

STATION 3: ALTERNATING DB SNATCH (40/25)

STATION 4: TOES 2 RINGS

STATION 5: CALORIE ROW

-REST 2 MINUTES-

Indian Land CrossFit – WOD

Warm-up

25 BANDED FACE PULLS

20 BANDED PASS THRUS

10 BANDED AROUND THE WORLDS EACH DIRECTION

10 WALL GLIDES

10 SHOULDER CARS EACH DIRECTION

10 EMPTY BAR BENCH PRESS OR PUSH JERK

Weightlifting

A.: Bench Press (5 REPS @ 75-80%
5 REPS @ 80-85%
3 REPS @ 85-90%
3 REPS @ 85-90%
*ALL REPS @ 20X1 TEMPO*)

A.: Push Jerk (5 REPS @ 70-75%
3 REPS @ 75-80%
3 REPS @ 80-85%
2 REPS @ 85-90%
2 REPS @ 85-90%)

Metcon

B.: 3 ROUNDS (1 MINUTE MAX EFFORT REPS @ EACH STATION) (AMRAP – Reps)

HEALTH/FUNCTION:

STATION 1: CAGE ASSISTED PUSHUPS

STATION 2: KB GOBLET SQUAT

STATION 3: WEIGHTED AB MAT SITUPS

-REST 2 MINUTES-

PERFORMANCE (RX):

STATION 1: PLYO BALL PUSHUPS

STATION 2: FRONT SQUATS (115/85)

STATION 3: TOES 2 RINGS

-REST 2 MINUTES-

COMPETITION/SPORT (RX+):

STATION 1: DEFICIT KIPPING HSPU (4/2″)

STATION 2: T2B

STATION 3: HANG SQUAT CLEANS (135/95)

-REST 2 MINUTES-

Cool Down

FOLLOW PLIABILITY OR BELOW:

*LAX BALL TRICEPS

*FOAM ROLL PEC MINOR

*50 BANDED FACE PULLS

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 8 ROUNDS/REST 1 MINUTE (Time)

200 M RUN

10 OVER THE SHOULDER BALL SLAMS (50/30)

10 BOX OVER JUMPS (20/16″)

5 DB MANMAKERS (35/20)

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE

20 BOX STEP UPS

20 BUTTKICKS

20 POWER JUMPS

20 HIGH KNEES

20 TUCK JUMPS

Metcon

A.: 5 ROUNDS/REST 1 MINUTE BETWEEN ROUNDS (Time)

HEALTH/FUNCTION:

12 BALL SLAMS

12 STEP UPS W/ BALL SLAM BALL IN FRONT RACK

200 M RUN

500 M BIKE

PERFORMANCE (RX):

14 BOX OVER JUMPS (24/20″)

14 BALL SLAMS (30/20)

300 M RUN

600 M BIKE

COMPETITION/SPORT (RX+):

12 BOX JUMPS (30/24″)

12 BALL SLAMS (50/30)

400 M RUN

750 M BIKE

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED SHOULDER SINK

*PIGEON HOLD

*FOAM ROLL IT LATERAL QUAD

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (No Measure)

EVERY 5 MINUTES FOR 30 MINUTES COMPLETE THE FOLLOWING:

10 HANG POWER CLEANS (95/65)

12 PUSH PRESS (95/65)

500 M BIKE

10 WALL BALLS (20/14)

12 HAND RELEASE PUSHUPS

500 M BIKE

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW

+

15 EMPTY BAR GOOD MORNINGS

10 EMPTY BAR HIGH HANG CLEAN PULLS

10 EMPTY BAR HANG CLEANS

5 EMPTY BAR POWER CLEANS

Weightlifting

A.: Power Clean (3 REPS @ 75-80% 1RM
2 REPS @ 80-85% 1RM
2 REPS @ 85-90% 1RM
2 REPS @ 85-90% 1RM
2 REPS @ 85-90% 1 RM)

A.: Squat Clean (3 REPS @ 75-80% 1RM
2 REPS @ 80-85% 1RM
2 REPS @ 80-85% 1RM
2 REPS @ 85-90% 1RM
2 REPS @ 85-90% 1RM)

Metcon

B.: Metcon (Weight)

EVERY MINUTE ON THE MINUTE FOR 24 MINUTES:

1ST: 3-5 HEAVY HANG CLEAN PULLS

2ND: 8-10 HAMSTRING CURL ON ROWER @ 20X1 TEMPO OR DOUBLE KB ROMANIAN DEADLIFTS

3RD: 50 M SINGLE HEAVY FARMERS CARRY RIGHT

4TH: 50 M SINGLE HEAVY FARMERS CARRY LEFT

5TH: 9-12 CALORIE ROW

6TH: REST

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED WRIST DISTRACTION

*BANDED LAT DISTRACTION

*LAX BALL GLUTES

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 3X8 MINUTE AMRAP/REST 2 MINUTES (AMRAP – Rounds and Reps)

60 SINGLE UNDERS

10 BURPEES

15 KBS (1.5/1.0)

30 DOUBLE UNDERS

15/12 CALORIE BIKE

10 OVER THE SHOULDER BALL SLAMS (50/30)

*PICK UP WHERE YOU LEFT OFF*

Indian Land CrossFit – WOD

Warm-up

2 MINUTE BANDED ANKLE DISTRACTION PER LEG

+

20 ANKLE PULSES

30 SINGLE LEG CALF RAISES

40 JUMPING JACKS

50 BOUNDING JUMPS

Metcon

A.: 15 MINUTE SKILL WORK (No Measure)

HEALTH/FUNCTION:

-WORK ON DOUBLE UNDERS OR SINGLES-

PERFORMANCE:

5 MINUTE JUMP ROPE WARM UP

+

10 MINUTE EMOM:

25-30 DOUBLE UNDERS

COMPETITION/SPORT:

5 MINUTE JUMP ROPE WARM UP

+

10 MINUTE EMOM:

10-20 CROSSBODY JUMP ROPES

B.: 2X7 MINUTE AMRAP’S/REST 5 MINUTES (AMRAP – Rounds and Reps)

HEALTH/FUNCTION:

400 M RUN

20 KBS

16 BURPEE OR HALF BURPEES

PERFORMANCE (RX):

600 M RUN

28 KBS (1.5/1.0)

24 BURPEES TO 6″ OH REACH

COMPETITION/SPORT (RX+):

800 M RUN

24 KBS (2.0/1.5)

32 BURPEES TO 6″ OH REACH

*PICK UP WHERE YOU LEFT OFF*

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL QUADS

*KB SMASH CALVES

*SINGLE LEG DOWNWARD DOG CALF STRETCH PER LEG

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 MINUTE AMRAP:

2 WALL WALKS

6 PULLUPS

8 DB THRUSTERS (35/20)

10/8 CALORIE BIKE

12 AB MAT SITUPS

200 M RUN