WOD – Thu, Nov 30

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE

+

15 BANDED GOOD MORNINGS

10 SINGLE SIDE KB DEADLIFT

10 POWER JUMPS

15 BOX STEP UPS

+

2X5-6 DEADLIFTS @ 45/55%

Metcon

A.: 6X3 MINUTES ON/2 MINUTES OFF (Calories)

8 DEADLIFTS (225/155)

11 LATERAL BURPEES OVER THE BAR

14 BOX JUMPS (24/20″)

MAX CALORIES BIKE W/ TIME REMAINING

SCALED OPTIONS:

DEADLIFT 60% 1RM

BURPEES

STEP UPS

RX+=(275/185)

16 BURPEE BOX OVER JUMPS (24/20″)

Cool Down

*FOAM ROLL MID BACK

*LAX BALL GLUTES

*CHILD’S/COBRA POSE HOLDS

Endurance – Thu, Nov 30

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

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

PICK UP WHERE YOU LEFT OFF

8 DOUBLE KB DEADLIFTS (2.0/1.5)

12 BURPEES

16 BOX STEP UPS

20/16 CALORIE ROW

WOD – Thu, Nov 30

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE

+

15 BANDED GOOD MORNINGS

10 SINGLE SIDE KB DEADLIFT

10 POWER JUMPS

15 BOX STEP UPS

+

2X5-6 DEADLIFTS @ 45/55%

Metcon

A.: 6X3 MINUTES ON/2 MINUTES OFF (Calories)

8 DEADLIFTS (225/155)

11 BAR FACING BURPEES

14 BOX JUMPS (24/20″)

MAX CALORIES BIKE W/ TIME REMAINING

SCALED OPTIONS:

DEADLIFT 60% 1RM

BURPEES

STEP UPS

RX+=(275/185)

16 BURPEE BOX OVER JUMPS (24/20″)

Cool Down

*FOAM ROLL MID BACK

*LAX BALL GLUTES

*CHILD’S/COBRA POSE HOLDS

WOD – Thu, Nov 30

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE

+

15 BANDED GOOD MORNINGS

10 SINGLE SIDE KB DEADLIFT

10 POWER JUMPS

15 BOX STEP UPS

+

2X5-6 DEADLIFTS @ 45/55%

Metcon

A.: 6X3 MINUTES ON/2 MINUTES OFF (Calories)

8 DEADLIFTS (225/155)

11 BAR FACING BURPEES

14 BOX JUMPS (24/20″)

MAX CALORIES BIKE W/ TIME REMAINING

SCALED OPTIONS:

DEADLIFT 60% 1RM

BURPEES

STEP UPS

RX+=(275/185)

16 BURPEE BOX OVER JUMPS (24/20″)

Cool Down

*FOAM ROLL MID BACK

*LAX BALL GLUTES

*CHILD’S/COBRA POSE HOLDS

WOD – Thu, Nov 30

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Metcon

A.: 6X3 MINUTES ON/2 MINUTES OFF (Calories)

8 DEADLIFTS (225/155)

12 BAR FACING BURPEES

16 BOX STEP UPS W/ BALL SLAM ON SHOULDER (30/20) (24/20″)

MAX CALORIES BIKE W/ TIME REMAINING

SCALED OPTIONS:

DEADLIFT 60% 1RM

BURPEES

LOWER BOX

RX+=(275/185)

16 BURPEE BOX OVER JUMPS (24/20″)

Cool Down

*FOAM ROLL MID BACK

*LAX BALL GLUTES

*CHILD’S/COBRA POSE HOLDS

WOD – Thu, Nov 30

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Metcon

A.: 6X3 MINUTES ON/2 MINUTES OFF (Calories)

8 DEADLIFTS (225/155)

12 BAR FACING BURPEES

16 BOX STEP UPS (24/20″)

MAX CALORIES BIKE W/ TIME REMAINING

SCALED OPTIONS:

DEADLIFT 60% 1RM

BURPEES

LOWER BOX

RX+=(275/185)

16 BURPEE BOX OVER JUMPS (24/20″)

Cool Down

*FOAM ROLL MID BACK

*LAX BALL GLUTES

*CHILD’S/COBRA POSE HOLDS

WOD – Thu, Nov 30

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Metcon

A.: MIXED MODAL INTERVALS (AMRAP – Reps)

SCALED OPTIONS:

RX+

Cool Down

*

*

*

WOD – Thu, Nov 30

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (AMRAP – Reps)

SCALED OPTIONS:

RX+

Cool Down

*

*

*

WOD – Wed, Nov 29

Indian Land CrossFit – WOD

Warm-up

2 MINUTE BANDED ANKLE DISTRACTION

+

5 GRASSHOPPERS/LEG

10 SQUAT TOE HOLDS

15 FIRE HYDRANTS PER SIDE

10 WALKING LUNGES

2X5 BACK SQUATS @ 40/55%

Weightlifting

A.: Back Squat (EVERY 3 MINUTES FOR 15 MINUTES COMPLETE THE FOLLOWING:
6-8 BACK SQUATS @ 70-75% 1RM)

Metcon

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

25 DOUBLE UNDERS

10 PUSH PRESS (115/85)

25 DOUBLE UNDERS

20 ALTERNATING FRONT RACK LUNGES (115/85)

SCALED OPTIONS:

50 DRAG ROPE SINGLES

LIGHTER PUSH PRESS WEIGHT

WALKING LUNGES

RX+=40 DOUBLE UNDERS; (135/95)

Cool Down

*BB QUAD SMASH

*BOX PIGEON

*BANDED HAMSTRING