Month: September 2023

Indian Land CrossFit – WOD

Warm-up

PARTNER A: 3 MINUTE BIKE

PARTNER B:

10 ALTERNATING CHILD’S POSE/COBRA

15 PRONE SUPERMAN

15 BANDED GOOD MORNINGS

30 JUMPING JACKS

15 RUSSIAN KBS

Metcon

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

EVERY 6 MINUTES FOR 30 MINUTES:

*NO REST BETWEEN EACH 5 MINUTES*

*SCORE EQUALS MAX EFFORT REPS*

PARTNER A 200 M RUN

PARTNER B 200 M RUN

3 ROPE CLIMBS (SUB 1RC=6 RING ROWS)

20 KBS (1.5/1.0)

20 BALL SLAMS (30/20)

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

Cool Down

*RUNNER’S STRETCH

*BANDED ANKLE DISTRACTION

*BUTTERFLY

Indian Land CrossFit – Open Gym

Warm-up

2 MINUTES FOAM ROLL QUADS/MID BACK

12 SCORPION TWISTS

12 SPINAL TWISTS

12 SINGLE LEG GLUTE BRIDGES

12 SAMPSON LUNGES

12 WIDE LEGGED GOOD MORNINGS

Weightlifting

A.: Deadlift (12 REPS @ 55%
8 REPS @ 65%
6 REPS @ 70%
5 REPS @ 75%
4 REPS @ 80%
4 REPS @ 80%)

A.: CLEAN COMPLEX (Weight)

6X1 SQUAT CLEAN+1 FRONT SQUAT+2 SHOULDER TO OVERHEAD

Metcon

B.: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

B.: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Cool Down

*FOAM ROLL MID BACK

*BUTTERFLY

*LAX BALL GLUTES

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

35 MINUTE AMRAP:

5 DB THRUSTERS (40/25)

10 AB MAT SITUPS

10/8 CALORIE BIKE

15 BOX JUMPS (20/16″)

Indian Land CrossFit – WOD

Warm-up

2 MINUTES FOAM ROLL QUADS/MID BACK

12 SCORPION TWISTS

12 SPINAL TWISTS

12 SINGLE LEG GLUTE BRIDGES

12 SAMPSON LUNGES

12 WIDE LEGGED GOOD MORNINGS

Weightlifting

A.: Deadlift (12 REPS @ 55%
8 REPS @ 65%
6 REPS @ 70%
5 REPS @ 75%
4 REPS @ 80%
4 REPS @ 80%)

A.: CLEAN COMPLEX (Weight)

6X1 SQUAT CLEAN+1 FRONT SQUAT+2 SHOULDER TO OVERHEAD

Metcon

B.: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

B.: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Cool Down

*FOAM ROLL MID BACK

*BUTTERFLY

*LAX BALL GLUTES

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (No Measure)

EVERY 5 MINUTES FOR 30 MINUTES:

300 M RUN

12 BURPEES

16 KBS (1.5/1.0)

36 DOUBLE UNDERS

Indian Land CrossFit – WOD

Warm-up

4 MINUTE BIKE OR ROW (INCREASE PACE EACH MINUTE)

+

10 KNEE TO CHEST HOLD PER LEG

20 ANKLE CIRCLES

20 ANKLE PULSES

10 TUCK JUMPS

30 LATERAL SIDE HOPS

Metcon

A.: AEROBIC CAPACITY AND SUSTAINABILITY (AMRAP – Rounds and Reps)

28 MINUTE AMRAP:

HEALTH/FUNCTION:

1500 M BIKE

500 M ROW

15 BURPEES OR HALF BURPEES

20 BOX STEP UPS

PERFORMANCE (RX):

700 M ROW

2000 M BIKE

20 BURPEE BOX JUMPS (24/20″)

COMPETITION/SPORT (RX+):

900 M ROW

2500 M BIKE

30 BURPEE BOX JUMPS (24/20″)

Cool Down

*BANDED ANKLE DISTRACTION

*BANDED COUCH STRETCH

*LAX BALL SCAPULA

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

FOR TIME:

50/40 CALORIE BIKE

30 PULLUPS

30 DB PUSH PRESS (40/25)

50/40 CALORIE BIKE

30 BURPEES

30 DB GOBLET SQUATS (40/25)

50/40 CALORIE BIKE

Indian Land CrossFit – WOD

Warm-up

25 BANDED FACE PULLS

15 BANDED AROUND THE WORLDS

10 SHOULDER THRUS

10 KNEELING SHOULDER CARS

10 RING ROWS

10 EMPTY BAR PRESS OR PUSH PRESS

Weightlifting

A.: Shoulder Press (20 MINUTES TO COMPLETE THE FOLLOWING:

5 REPS @ 70%
5 REPS @ 75%
4 REPS @ 80%
4 REPS @ 82.5%
4 REPS @ 85%
*ALL @ 20X1 TEMPO*)

A.: Push Press (20 MINUTES TO COMPLETE THE FOLLOWING:

5 REPS @ 70%
5 REPS @ 75%
4 REPS @ 80%
4 REPS @ 82.5%
4 REPS @ 85%
*ALL @ 20X1 TEMPO*)

Metcon

B.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:

1ST: 5-8 STRICT CHINUPS @ 20X1 TEMPO

OR

8-10 SINGLE ARM DB ROW PER ARM

2ND: 7-10 CLAPPING PUSHUPS

OR

7-10 HEAVY DB FLOOR PRESS

3RD: 12-15 BANDED TRICEP PRESSDOWNS

4TH: 30-35 SECONDS

*HOLLOW ROCKS

*MED BALL STIR THE POT

*BANDED PALLOF PRESS

Cool Down

*LAX BALL FRONT DELTOID

*LYING SHOULDER ROTATION

*BANDED ELBOW OPENER

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

FOR TIME:

1000 M RUN

90 AIR SQUATS

80 AB MAT SITUPS

70 BALL SLAMS (30/20)

600 M RUN

50 ALTERNATING DB SNATCH (40/25)

40 BURPEES

300 M RUN

20 DB RENEGADE ROWS (40/25)

10 DB THRUSTERS (40/25)

Indian Land CrossFit – WOD

Warm-up

FOAM ROLL HIPS/QUADS FOR 3 MINUTES

15 WIDE LEGGED GOOD MORNINGS

20 ALTERNATING ELEPHANT TOE TOUCH

150 M RUN

10 BEHIND THE NECK WIDE GRIP PRESS OR DB PRESS

+

WARM UP DB/POWER SNATCH MOVEMENT

Metcon

A.: MIXED MODAL INTERVALS (Time)

HEALTH/FUNCTION: 5 ROUNDS:

12 ALTERNATING DB SNATCH

100 M RUN

12 OVER THE SHOULDER BALL SLAM

100 M RUN

-REST 2 MINUTES-

PERFORMANCE (RX): 5 ROUNDS:

10 POWER SNATCH (95/65)

300 M RUN

10 OVER THE SHOULDER BALL SLAM (50/30)

-REST 2 MINUTES-

COMPETITION/SPORT (RX+): 4 ROUNDS:

10 OVER THE SHOULDER BALL SLAM (100/75)

500 M RUN

10 POWER SNATCH (135/95)

-REST 2 MINUTES-

Cool Down

*PIGEON

*BANDED COUCH

*FOAM ROLL MID BACK