WOD – Mon, Dec 11

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (AMRAP – Reps)

SCALED OPTIONS:

RX+

Cool Down

*

*

*

WOD – Fri, Dec 8

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (AMRAP – Reps)

SCALED OPTIONS:

RX+

Cool Down

*

*

*

WOD – Thu, Dec 7

Indian Land CrossFit – WOD

Warm-up

10 SHOULDER CARS PER ARM

10 SHOULDER PULSES PER ARM

20 ANKLE PULSES

20 HIP CIRCLES

30 JUMPING JACKS

30 MOUNTAIN CLIMBERS

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

7X3 MINUTE AMRAP’S/REST 1 MINUTE

PICK UP WHERE YOU LEFT OFF

2 WALL WALKS

10 BALL SLAMS (30/20)

12 PLYO BALL PUSHUPS

200 M RUN

SCALED OPTIONS:

6 DB Z-PRESS (MODERATE WEIGHT)

LIGHTER BALL

DB FLOOR PRESS

150 M RUN

RX+:

30 FEET HS WALK

(50/30) BALL SLAM

RING DIPS

Cool Down

*FOAM ROLL MID BACK

*RUNNER’S STRETCH

*LAX BALL GLUTES

Endurance – Thu, Dec 7

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

9×3 MINUTE ON/1 MINUTE OFF

PICK UP WHERE YOU LEFT OFF

15/12 CALORIE ROW

12 AIR SQUATS

9 HAND RELEASE PUSHUPS

15/12 CALORIE BIKE

12 BOX STEP UPS

9 DB PUSH PRESS (40/25)

WOD – Thu, Dec 7

Indian Land CrossFit – WOD

Warm-up

10 SHOULDER CARS PER ARM

10 SHOULDER PULSES PER ARM

20 ANKLE PULSES

20 HIP CIRCLES

30 JUMPING JACKS

30 MOUNTAIN CLIMBERS

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

7X3 MINUTE AMRAP’S/REST 1 MINUTE

PICK UP WHERE YOU LEFT OFF

2 WALL WALKS

10 BALL SLAMS (30/20)

…..

200 M RUN

SCALED OPTIONS:

6 DB Z-PRESS (MODERATE WEIGHT)

LIGHTER BALL



150 M RUN

RX+:

30 FEET HS WALK

(50/30) BALL SLAM

….

Cool Down

*FOAM ROLL MID BACK

*RUNNER’S STRETCH

*LAX BALL GLUTES

WOD – Thu, Dec 7

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (AMRAP – Reps)

SCALED OPTIONS:

RX+

Cool Down

*

*

*

WOD – Wed, Dec 6

Indian Land CrossFit – WOD

Warm-up

2 MINUTE BANDED ANKLE DISTRACTION

+

5 GRASSHOPPERS/LEG

10 SQUAT TOE HOLDS

10 BIRD DOGS

15 FIRE HYDRANTS PER SIDE

10 SAMPSON LUNGES

2X5 BACK SQUATS @ 40/55%

ILCF SUPERLATIVES DUE 12/7: VOTE WITH THE LINK BELOW

https://docs.google.com/forms/d/e/1FAIpQLSeH8IWHIzvOpxvpcCpFswH7O4Z95n-82rZgMVy1_oxCOOPw7A/viewform?usp=sf_link

Weightlifting

A.: Back Squat (EVERY 3 MINUTES FOR 15 MINUTES COMPLETE THE FOLLOWING: (5 SETS TOTAL)

2 SETS: 6-8 REPS @ 70-75% 1RM
3 SETS: 5-6 REPS @ 75-80% 1RM
)

Metcon

B.: 6 ROUNDS/REST 1 MINUTE BETWEEN ROUNDS (Time)

1 ROPE CLIMB

12 WALL BALLS (20/14)

28 DOUBLE UNDERS

10 TOES 2 RINGS

SCALED OPTIONS:

5 STRICT CHINUPS OR 5 KB GORILLA ROWS PER ARM

LIGHTER WALL BALL

56 DRAG ROPE SINGLES

LYING LEG RAISES

RX+

LEGLESS ROPE CLIMB

(30/20) WALLBALL

28 DRAG ROPE DOUBLE UNDERS

T2B

Cool Down

*BB QUAD SMASH

*PIGEON

*BANDED HAMSTRING DISTRACTION

Endurance – Wed, Dec 6

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 12 ROUNDS: (Time)

12/10 CALORIE BIKE

10 AB MAT SITUPS

8 ALTERNATING DB SNATCH (40/25)

6 OVER THE SHOULDER BALL SLAMS (50/30)

4 DB RENEGADE ROWS (40/25)