WOD – Mon, Jul 31

Indian Land CrossFit – WOD

Warm-up

3 MINUTE FOAM ROLL QUADS

10 GRASSHOPPERS

10 GRASSHOPPER CIRCLES

10 SQUAT AND TOUCH AGAINST WALL

20 BOX STEP UPS

3X3 BACK SQUATS @ 35/50/65%

Weightlifting

A.: Back Squat (3 REPS @ 80-85%
2 REPS @ 85-90%
2 REPS @ 85-90%
2 REPS @ 90%+
2 REPS @ 90%+
*ALL REPS DONE @ 20X1 TEMPO*)

HEALTH/FUNCTION:

4X5-6 REPS @ 20X1 TEMPO

Metcon

B.: 12 MINUTE AMRAP (AMRAP – Rounds and Reps)

HEALTH/FUNCTION:

10 BOX STEP UPS

8 JUMPING PULLUPS

6 WALL BALLS

PERFORMANCE (RX):

9 BOX OVER JUMPS (24/20″)

7 PULLUPS

5 THRUSTERS (95/65)

COMPETITION/SPORT (RX+)

12 BOX OVER JUMPS (24/20″)

9 CTB PULLUPS

6 THRUSTERS (115/85)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*BANDED HAMSTRING DISTRACTION

*FOAM ROLL MID BACK

Endurance – Mon, Jul 31

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

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

300 M RUN

5 PULLUPS

30 DOUBLE UNDERS

15 BOX STEP UPS (24/20″)

10 WALL BALLS (20/14)

5 PULLUPS

WOD – Sat, Jul 29

Indian Land CrossFit – WOD

Warm-up

DOWN+BACK:

FRANKENSTEIN’S

KNEE TO CHEST

SIDE LUNGES

BUTTKICKS

HIGH KNEES

+

20 GLUTE BRIDGES

10 SPINAL TWISTS PER LEG

10 SCORPION TWISTS PER LEG

15 RUSSIAN KBS

Metcon

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

5X5 MINUTE AMRAP’S/REST 1 MINUTE BETWEEN AMRAP’S:

PARTNER A 300 M RUN (LAST CURB)

PARTNER B 300 M RUN (LAST CURB)

20 BURPEES

20 KB GOBLET LUNGES (1.5/1.0)

MAX EFFORT KBS (1.5/1.0) W/ TIME REMAINING

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL QUADS

*BANDED COUCH STRETCH

*BUTTERFLY HOLD

Open Gym – Fri, Jul 28

Indian Land CrossFit – Open Gym

Warm-up

3 MINUTE ROW (INCREASE PACE EACH MINUTE)

20 BANDED FACE PULLS

10 BANDED EXTERNAL ROTATIONS PER ARM

20 BANDED PASS THRUS

10 EMPTY BAR PUSH JERK OR BENCH PRESS

Weightlifting

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

HEALTH/FUNCTION:

4X5-6 REPS

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

Metcon

B.: 4 ROUNDS (Time)

HEALTH/FUNCTION:

14/11 CALORIE ROW

11 BALL SLAMS

8 PUSH PRESS

PERFORMANCE (RX):

15/12 CALORIE ROW

12 BALL SLAMS (30/20)

9 PUSH PRESS (95/65)

COMPETITION/SPORT (RX+)

5 BAR MUSCLE UPS

10 SHOULDER TO OVERHEAD (135/95)

15/12 CALORIE ROW

Cool Down

FOLLOW PLIABILITY OR BELOW:

*GOAM ROLL T-SPINE

*BANDED PEC OPENER

*LAX BALL PEC MINOR

WOD – Fri, Jul 28

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW (INCREASE PACE EACH MINUTE)

20 BANDED FACE PULLS

10 BANDED EXTERNAL ROTATIONS PER ARM

20 BANDED PASS THRUS

10 EMPTY BAR PUSH JERK OR BENCH PRESS

Weightlifting

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

HEALTH/FUNCTION:

4X5-6 REPS

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

Metcon

B.: 4 ROUNDS (Time)

HEALTH/FUNCTION:

14/11 CALORIE ROW

11 BALL SLAMS

8 PUSH PRESS

PERFORMANCE (RX):

15/12 CALORIE ROW

12 BALL SLAMS (30/20)

9 PUSH PRESS (95/65)

COMPETITION/SPORT (RX+)

5 BAR MUSCLE UPS

10 SHOULDER TO OVERHEAD (135/95)

15/12 CALORIE ROW

Cool Down

FOLLOW PLIABILITY OR BELOW:

*GOAM ROLL T-SPINE

*BANDED PEC OPENER

*LAX BALL PEC MINOR

Endurance – Fri, Jul 28

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 6 ROUNDS (Time)

14 AIR SQUATS

12/10 CALORIE BIKE

10 OVER THE SHOULDER BALL SLAMS

8 PUSH PRESS (95/65)

6 LATERAL BURPEES

Endurance – Thu, Jul 27

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

4 ROUNDS/REST 2 MINUTES BETWEEN ROUNDS:

15 HANG POWER CLEANS (95/65)

20 AB MAT SITUPS

20 JUMPING LUNGES

20/16 CALORIE ROW

200 M RUN

WOD – Thu, Jul 27

Indian Land CrossFit – WOD

WARM UP

3 MINUTE BIKE

ACCUMULATE 2 MINUTES BANDED ELBOW OPENER

+

:30 CHILD’S POSE

:30 COBRA POSE

:30 SQUAT TOE HOLDS

+

10 EMPTY BAR GOOD MORNINGS

10 ELBOW PIVOTS PER ARM

5 EMPTY BAR HIGH HANG PULLS

5 HANG POWER CLEANS

5 FRONT SQUATS

Weightlifting

A.: Power Clean (3 REPS @ 80-85% 1RM
3 REPS @ 85-90% 1RM
2 REPS @ 90-95% 1RM
2 REPS @ 90-95% 1RM)

HEALTH/FUNCTION:

5X4-5 HANG POWER CLEANS

A.: Squat Clean (3 REPS @ 80-85% 1RM
3 REPS @ 85-90% 1RM
2 REPS @ 90-95% 1RM
2 REPS @ 90-95% 1RM)

Metcon

B.: FOR TIME: (Time)

HEALTH/FUNCTION

20 KBS

32/25 CALORIE BIKE

20 KBS

PERFORMANCE (RX)

35 POWER CLEANS (95/65)

35/28 CALORIE BIKE

COMPETITION/SPORT (RX+)

20/16 CALORIE BIKE

30 HANG SQUAT CLEANS (115/85)

20/16 CALORIE BIKE

C.: Metcon (No Measure)

ACCUMULATE ONE OF THE FOLLOWING:

50-75 AB MAT SITUPS

45-60 V-UPS

50-75 GHD SITUPS

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED WRIST DISTRACTION

*BUTTERFLY

*CHILD’S POSE/COBRA POSE

Endurance – Wed, Jul 26

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 3X9 MINUTE AMRAP/REST 3 MINUTES (AMRAP – Rounds and Reps)

1 WALL WALK

4 DB RENEGADE ROWS (40/25)

8 ALT. DB SNATCH (40/25)

12 WALL BALLS (20/14)

16/13 CALORIE BIKE

WOD – Wed, Jul 26

Indian Land CrossFit – WOD

WARM UP

2 MINUTE FOAM ROLL CALVES

+

5 INCHWORM PUSHUPS

10 ANKLE PULSES PER LEG

10 ANKLE CIRCLES

20 JUMPING JACKS

30 BOUNDING JUMPS

+

WARM UP DB SNATCH MOVEMENT

Metcon

A.: 3X7 MINUTE AMRAP/REST 4 MINUTES (AMRAP – Rounds and Reps)

*PICK UP WHERE YOU LEFT OFF*

HEALTH/FUNCTION

48 DRAG ROPE SINGLES

10 ALT. DB SNATCH

8 CAGE ASSISTED PUSHUPS

6 INCH WORMS+18 SHOULDER TAPS

PERFORMANCE (RX)

24 DOUBLE UNDERS

12 ALT. DB SNATCH (40/25)

2 WALL WALKS

6 DB RENEGADE ROWS (40/25)

COMPETITION/SPORT (RX+)

36 DOUBLE UNDERS

12 ALT. DB SNATCH (60/45)

50 FEET HS WALK

4 DB MANMAKERS (60/45)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*KB CALF SMASH

*BANDED PIGEON

*FOAM ROLL MID BACK