Endurance – Fri, May 31

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 MINUTE AMRAP:

200 M RUN

2 WALL WALKS

4 DB RENEGADE ROWS (40/25)

8 OVER THE SHOULDER BALL SLAMS (50/30)

16/13 CALORIE ROW

WOD – Fri, May 31

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BANDED ANKLE DISTRACTION

+

2X150 M RUN

+

10 EMPTY BAR GOOD MORNINGS

5 EMPTY BAR HIGH HANG PULLS

5 EMPTY BAR PUSH PRESS

5 EMPTY BAR POWER CLEANS

+

WARM UP TO WOD WEIGHT

Metcon

A.: Metcon (Time)

CROSSFIT GAMES SEMIFINALS WORKOUT #1:

5 ROUNDS FOR TIME:

800 M RUN

10 CLEAN AND JERKS(185/125)

Time cap: 30 minutes
SCALED OPTION:

5 ROUNDS:

400 M RUN

8 CLEAN AND JERKS @ MODERATE WEIGHT

BONUS WORK (IF YOU HAVE TIME)

ACCUMULATE 2 OF THE FOLLOWING:

*50-60 V-UPS

*60-80 FLUTTERKICKS

*60-80 LEG RAISES OVER DB

*2X ALPHABET PALLOF PRESS PER SIDE

Cool Down

*BANDED WRIST DISTRACTION

*LAX BALL FRONT DELTOID

*BANDED SHOULDER SINK

WOD – Fri, May 31

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (Time)

SCALED:

RX+:

Cool Down

*

*

*

WOD – Thu, May 30

Indian Land CrossFit – WOD

Warm-up

2 MINUTE ROW

+

5 YOGA PUSHUPS

10 ELBOW OPENERS

20 SHOULDER TAPS

10 STANDING WINDMILLS EACH DIRECTION

+

WARM UP TO A HANG POWER SNATCH WEIGHT FOR THE WOD

Metcon

A.: MAX AEROBIC POWER (AMRAP – Reps)

5×3 MINUTES ON/1 MINUTE OFF

14 BURPEES OVER BARBELL

21/17 CALORIE ROW

MAX EFFORT HANG POWER SNATCH W/ TIME REMAINING (95/65)

SCALED:

12 BURPEES OR HALF BURPEES

14 ALTERNATING DB SNATCH

MAX EFFORT CALORIE ROW W/ TIME REMAINING

BONUS WORK (IF YOU HAVE TIME)

4X:

8-10 DB FLYES @ 30X1 TEMPO

-REST :30-

12-15 BANDED OH TRICEP EXTENSIONS

-REST 1 MINUTE-

Cool Down

*BANDED ANKLE DISTRACTION

*LAX BALL SCAPULA

*BANDED ELBOW OPENER

WOD – Thu, May 30

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW; INCREASE PACE EACH MINUTE

+

10 YOGA PUSHUPS

10 ELBOW OPENERS

20 SHOULDER TAPS

10 STANDING WINDMILLS EACH DIRECTION

+

WARM UP TO A HANG POWER SNATCH WEIGHT FOR THE WOD

Metcon

A.: MAX AEROBIC POWER (AMRAP – Reps)

5×3 MINUTES ON/1 MINUTE OFF

14 BURPEES OVER BARBELL

21/17 CALORIE ROW

MAX EFFORT HANG POWER SNATCH W/ TIME REMAINING (95/65)

SCALED:

12 BURPEES

14 ALTERNATING DB SNATCH

MAX EFFORT CALORIE ROW W/ TIME REMAINING

BONUS WORK (IF YOU HAVE TIME)

4X:

8-10 DB FLYES @ 30X1 TEMPO

-REST :30-

12-15 BANDED OH TRICEP EXTENSIONS

-REST 1 MINUTE-

Cool Down

*BANDED ANKLE DISTRACTION

*LAX BALL SCAPULA

*BANDED ELBOW OPENER

WOD – Thu, May 30

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW; INCREASE PACE EACH MINUTE

+

10 YOGA PUSHUPS

10 ELBOW OPENERS

20 SHOULDER TAPS

10 STANDING WINDMILLS EACH DIRECTION

+

WARM UP TO A POWER CLEAN WEIGHT FOR THE WOD

Metcon

A.: MAX AEROBIC POWER (AMRAP – Reps)

5×3 MINUTES ON/1 MINUTE OFF

14 BURPEES OVER BARBELL

21/17 CALORIE ROW

MAX EFFORT HANG POWER SNATCH W/ TIME REMAINING (95/65)

SCALED:

12 BURPEES

14 ALTERNATING DB SNATCH

MAX EFFORT CALORIE ROW W/ TIME REMAINING

BONUS WORK (IF YOU HAVE TIME)

4X:

8-10 DB FLYES @ 30X1 TEMPO

-REST :30-

12-15 BANDED OH TRICEP EXTENSIONS

-REST 1 MINUTE-

Cool Down

*BANDED ANKLE DISTRACTION

*LAX BALL SCAPULA

*BANDED ELBOW OPENER

WOD – Thu, May 30

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW; INCREASE PACE EACH MINUTE

+

10 YOGA PUSHUPS

10 ELBOW OPENERS

20 SHOULDER TAPS

10 STANDING WINDMILLS EACH DIRECTION

+

WARM UP TO A POWER CLEAN WEIGHT FOR THE WOD

Metcon

A.: MAX AEROBIC POWER (AMRAP – Reps)

5×3 MINUTES ON/1 MINUTE OFF

14 BURPEES OVER BARBELL

21/17 CALORIE ROW

MAX EFFORT POWER CLEANS (135/95) W/ TIME REMAINING

SCALED:

8 POWER CLEANS

12 BURPEES

MAX EFFORT CALORIE ROW W/ TIME REMAINING

BONUS WORK (IF YOU HAVE TIME)

4X:

8-10 DB FLYES @ 30X1 TEMPO

-REST :30-

12-15 BANDED OH TRICEP EXTENSIONS

-REST 1 MINUTE-

Cool Down

*BANDED ANKLE DISTRACTION

*LAX BALL SCAPULA

*BANDED ELBOW OPENER

Endurance – Thu, May 30

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Calories)

8×3 MINUTES ON/1 MINUTE OFF

9 BURPEES OVER BARBELL

9 POWER CLEANS (95/65)

9 PUSH PRESS (95/65)

MAX EFFORT CALORIE BIKE W/ TIME REMAINING