Endurance – Tue, Oct 31

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

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

100 M DOUBLE KB FARMERS CARRY (1.5/1.0)

30 DOUBLE UNDERS

20/16 CALORIE BIKE

30 BOX STEP UPS (24/20″)

400 M RUN

WOD – Tue, Oct 31

Indian Land CrossFit – WOD

Warm-up

1 MINUTE BANDED ANKLE DISTRACTION PER ANKLE

1 MINUTE MOUNTAIN CLIMBERS

3 MINUTE ROW (INCREASE PACE EACH MINUTE)

+

15 GOOD MORNINGS

15 KNEE TO CHEST HOLD PER SIDE

15 RUSSIAN KBS

Metcon

A.: 26 MINUTE AMRAP (AMRAP – Rounds and Reps)

BUY IN: 75 KBS (1.5/1.0)

WITH TIME REMAINING AMRAP THE FOLLOWING:

300 M RUN

25/20 CALORIE ROW

20 BOX STEP UPS (24/20″)

SCALED OPTIONS:

KB=LIGHTER WEIGHT (DOABLE SETS OF 10)

BOX= LOWER BOX HEIGHT

RX+=KB (2.0/1.5)/DOUBLE DB STEP OVERS (24/20″)(35/25)

Cool Down

*KB CALF SMASH

*RUNNER’S STRETCH

*BROKEN TOE

WOD – Mon, Oct 30

Indian Land CrossFit – WOD

Warm-up

3 MINUTE FOAM ROLL QUADS/HAMSTRINGS

+

3 MINUTES BIKE OR RUN

10 SINGLE LEG GLUTE BRIDGES

10 SIDE LUNGES

10 GRASSHOPPERS/LEG

10 WALL SQUATS

10 EMPTY BAR FRONT OR OH SQUATS

Weightlifting

A.: Front Squat (20 MINUTES TO COMPLETE THE FOLLOWING:
3 REPS @ 70%
3 REPS @ 80%
2 REPS @ 85%
2 REPS @ 90%
2 REPS @ 90%
2 REPS @ 92.5%
*ALL @ 20X1 TEMPO*)

Overhead Squat (20 MINUTES TO COMPLETE THE FOLLOWING:
3 REPS @ 70%
3 REPS @ 80%
2 REPS @ 85%
2 REPS @ 90%
2 REPS @ 90%
2 REPS @ 92.5%
*ALL @ 20X1 TEMPO*)

Metcon

B.: Metcon (AMRAP – Reps)

*BUSY CLASSES STAGGER 3 MINUTES*

3 ROUNDS: (FOR MAX REPS)

2 MINUTE MAX EFFORT CALORIE BIKE

1 MINUTE MAX EFFORT LATERAL BURPEES

1 MINUTE MAX EFFORT FRONT RACK LUNGES (115/85)

-REST 2 MINUTES-

SCALED OPTIONS:

LATERAL BURPEES=BURPEES/HALF BURPEES

FRONT RACK LUNGES=LIGHTER WEIGHT/DOUBLE DB LUNGE/WALKING LUNGES

Cool Down

*RUNNER’S STRETCH

*BANDED HAMSTRING

*BUTTERFLY

Endurance – Mon, Oct 30

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 5 ROUNDS (AMRAP – Reps)

1 MINUTE MAX EFFORT KBS (1.5/1.0)

1 MINUTE MAX EFFORT HAND RELEASE PUSHUPS

1 MINUTE MAX EFFORT WALKING LUNGES

1 MINUTE MAX EFFORT BURPEES

1 MINUTE MAX EFFORT CALORIE ROW

-REST 2 MINUTES BETWEEN ROUNDS-

WOD – Sat, Oct 28

Indian Land CrossFit – WOD

Warm-up

DOWN+BACK:

KNEE TO CHEST HOLD

FRANKENSTEIN’S

HIP CIRCLES

KARAOKE SHUFFLE

POWER SKIPS

+

15 SCAP PULLS

15 BAR KIPS

15 RING ROWS

15 GOOD MORNINGS

150 M RUN

Metcon

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

24 MINUTE AMRAP:

PARTNER A 150 M RUN

PARTNER B 150 M RUN

10 DB DEVIL’S PRESS (40/25)

20 PULLUPS (SUB=JUMPING PULLUPS)

30 OVER THE SHOULDER BALL SLAMS (50/30)

Cool Down

*LAX BALL PEC

*BANDED PEC MINOR STRETCH

*FOAM ROLL LATS

Open Gym – Fri, Oct 27

Indian Land CrossFit – Open Gym

Warm-up

2 MINUTE FOAM ROLL MID BACK/GLUTES

+

3 MINUTE ROW (ALT 65/85% EVERY :30)

16 GOOD MORNINGS

16 GLUTE BRIDGES

16 SCORPION TWISTS

16 SPINAL TWISTS

8 POWER JUMPS

Weightlifting

A.: Deadlift (EVERY MINUTE ON THE MINUTE FOR 8 MINUTES:

3 DEADLIFTS @ 60-65% 1RM @20X1 TEMPO)

A.: EVERY MINUTE ON THE MINUTE FOR 8 MINUTES (Weight)

1 SQUAT CLEAN+1 HANG POWER CLEAN+1 SHOULDER TO OVERHEAD

(MODERATE WEIGHT)

Metcon

B.: Metcon (Time)

HEALTH/FUNCTION:

15 POWER CLEANS (155/105)

30 BOX OVER JUMPS (24/20″)

60/48 CALORIE ROW

30 BOX OVER JUMPS

15 POWER CLEANS

PERFORMANCE (RX):

15 POWER CLEANS (155/105)

30 BOX OVER JUMPS (24/20″)

60/48 CALORIE ROW

30 BOX OVER JUMPS

15 POWER CLEANS

COMPETITION/SPORT (RX+): FOR TIME:

15 POWER CLEANS (155/105)

30 BOX OVER JUMPS (24/20″)

60/48 CALORIE ROW

30 BOX OVER JUMPS

15 POWER CLEANS

Cool Down

*BANDED HIP DISTRACTION

*SPINAL TWIST HOLD

*CHILD’S/COBRA POSE HOLD

WOD – Fri, Oct 27

Indian Land CrossFit – WOD

Warm-up

2 MINUTE FOAM ROLL MID BACK/GLUTES

+

3 MINUTE ROW (ALT 65/85% EVERY :30)

16 GOOD MORNINGS

16 GLUTE BRIDGES

16 SCORPION TWISTS

16 SPINAL TWISTS

8 POWER JUMPS

Weightlifting

A.: Deadlift (EVERY MINUTE ON THE MINUTE FOR 8 MINUTES:

3 DEADLIFTS @ 60-65% 1RM @20X1 TEMPO)

A.: EVERY MINUTE ON THE MINUTE FOR 8 MINUTES (Weight)

1 SQUAT CLEAN+1 HANG POWER CLEAN+1 SHOULDER TO OVERHEAD

(MODERATE WEIGHT)

Metcon

B.: Metcon (Time)

HEALTH/FUNCTION:

24-18-12

CALORIE ROW

BOX STEP UPS

KBS OR RUSSIAN KBS

PERFORMANCE (RX):

25-20-15

CALORIE ROW

BOX OVER JUMPS (24/20″)

KBS (1.5/1.0);GREEN/YELLOW

COMPETITION/SPORT (RX+): FOR TIME:

15 POWER CLEANS (155/105)

30 BOX OVER JUMPS (24/20″)

60/48 CALORIE ROW

30 BOX OVER JUMPS

15 POWER CLEANS

Cool Down

*BANDED HIP DISTRACTION

*SPINAL TWIST HOLD

*CHILD’S/COBRA POSE HOLD

Endurance – Fri, Oct 27

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: FOR TIME (Time)

100 CALORIE BIKE

100 BOX STEP UPS (24/20″)

100 BALL SLAMS (30/20)

100 BOX STEP UPS

100 CALORIE BIKE

WOD – Thu, Oct 26

Indian Land CrossFit – WOD

Warm-up

3 MINUTE FOAM ROLL QUADS/HIPS

+

3 MINUTE BIKE (INCREASE PACE EACH MINUTE)

+

6 GRASSHOPPERS/LEG

9 SAMPSON LUNGES/LEG

12 AIR SQUATS W/ THUMBS ON SHOULDERS

15 HANGING KNEE RAISES

Metcon

A.: “HEADDRESS” (AMRAP – Rounds and Reps)

20 MINUTE AMRAP:

10 THRUSTERS (95/65)

15 TOES 2 BAR

20/16 CALORIE BIKE

HEALTH/FUNCTION:

9 WALL BALLS

12 AB MAT SITUPS

15/12 CALORIE BIKE

Cool Down

*PIGEON

*BROKEN TOE

*RUNNER’S STRETCH

Endurance – Thu, Oct 26

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

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

10 WALL BALLS (20/14)

10 KBS (1.5/1.0)

15 AB MAT SITUPS

15/12 CALORIE ROW

200 M RUN