WOD – Sat, Jun 29

Indian Land CrossFit – WOD

Warm-up

DOWN+BACK:

KNEE TO CHEST HOLD

SIDE LUNGES

FRANKENSTEIN’S

BUTTKICKS

POWER SKIPS

+

10 GOOD MORNINGS W/ KB

10 RUSSIAN KBS

20 AIR SQUATS

Metcon

A.: 24 MINUTE AMRAP (AMRAP – Rounds and Reps)

TEAMS OF 2 (PARTNERS ALTERNATE FULL ROUNDS):

PARTNER A:

5 BURPEES

7 KB GOBLET SQUATS (1.5/1.0)

9 KBS (1.5/1.0)

100 M RUN

PARTNER B:

100 M RUN

9 KBS

7 KB GOBLET SQUATS

5 BURPEES

Cool Down

*LAX BALL PEC MINOR

*LYING SHOULDER ROTATION

*BANDED COUCH STRETCH

WOD – Sat, Jun 29

Indian Land CrossFit – WOD

Warm-up

DOWN+BACK:

KNEE TO CHEST HOLD

SIDE LUNGES

FRANKENSTEIN’S

BUTTKICKS

POWER SKIPS

Metcon

A.: 24 MINUTE AMRAP (AMRAP – Rounds and Reps)

TEAMS OF 2 (PARTNERS ALTERNATE FULL ROUNDS):

PARTNER A:

5 BURPEES

7 KB GOBLET SQUATS (1.5/1.0)

9 KBS (1.5/1.0)

100 M RUN

PARTNER B:

100 M RUN

9 KBS

7 KB GOBLET SQUATS

5 BURPEES

Cool Down

*LAX BALL PEC MINOR

*LYING SHOULDER ROTATION

*BANDED COUCH STRETCH

WOD – Sat, Jun 29

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Metcon

A.: 24 MINUTE AMRAP (AMRAP – Rounds and Reps)

TEAMS OF 2 (PARTNERS ALTERNATE FULL ROUNDS):

PARTNER A:

7 BURPEES

100 M RUN

PARTNER B:

100 M RUN

7 BURPEES

Cool Down

*LAX BALL PEC MINOR

*LYING SHOULDER ROTATION

*BANDED COUCH STRETCH

WOD – Sat, Jun 29

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Metcon

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

Cool Down

*

*

*

Endurance – Fri, Jun 28

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Reps)

5 ROUNDS: (1 MINUTE ON/:30 OFF @ EACH STATION):

STATION 1: DOUBLE UNDERS (3:1)

STATION 2: ALT. DB SNATCH (40/25)

STATION 3: AB MAT SITUPS

STATION 4: BURPEES

STATION 5: CALORIE BIKE

WOD – Fri, Jun 28

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE (INCREASE PACE EACH MINUTE)

+

2 ROUNDS:

5 SNATCH GRIP DEADLIFTS

10 SNATCH GRIP GOOD MORNINGS

10 EMPTY BAR SNATCH GRIP PRESS

30 BOUNDING JUMPS

+

WARM UP WEIGHT

Metcon

A.: MIXED MODAL (CROSSFIT) (AMRAP – Reps)

4 ROUNDS: (1 MINUTE ON/:30 OFF @ EACH STATION):

STATION 1: CALORIE BIKE

STATION 2: CTB PULLUPS

STATION 3: POWER SNATCH (95/65)

STATION 4: DOUBLE UNDERS (3:1)

SCALED:

STATION 1: BANDED OR JUMPING PULLUPS

STATION 2: CALORIE BIKE

STATION 3: ALTERNATING DB SNATCH

STATION 4: SINGLE UNDERS (3:1)

RX+:

STATION 1: BAR MUSCLE UPS

STATION 2: ECHO BIKE CALORIES

STATION 3: POWER SNATCH (135/95)

STATION 4: DRAG ROPE DOUBLE UNDERS (3:1)

BONUS WORK (IF YOU HAVE TIME)

2-3 ROUNDS:

30/25 CALORIE ROW @ 75-80% PACE

-REST :30-

15/12 CALORIE ROW SPRINT

-REST 2 MINUTES-

Cool Down

*FOAM ROLL QUADS

*BANDED ANKLE DISTRACTION

*FOAM ROLL CALVES

WOD – Fri, Jun 28

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (Time)

SCALED:

RX+:

BONUS WORK (IF YOU HAVE TIME)

Cool Down

*

*

*

Endurance – Thu, Jun 27

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 30 MINUTES:

1ST: 10-14 KB GOBLET SQUATS (1.5/1.0)

2ND: 9-12 HAMSTRING CURL ON ROWER

3RD: 50 M DOUBLE KB FARMERS CARRY

4TH: 9-12 CALORIE ROW

5TH: REST

WOD – Thu, Jun 27

Indian Land CrossFit – WOD

Warm-up

2 MINUTE CALORIE ROW

2 MINUTES FOAM ROLL QUADS/HIPS

5 GRASSHOPPERS/LEG

10 GRASSHOPPER CIRCLES/LEG

10 SQUATS W/ THUMBS ON SHOULDERS

+

3X3 FRONT SQUATS @ 35/45/55%

Weightlifting

A.: Front Squat (5 REPS @ 65%
3 REPS @ 75%
3 REPS @ 80%
3 REPS @ 85%
3 REPS @ 85%+)

Metcon

B.: GPP (No Measure)

EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:

1ST: 14-18 HEAVY REAR STEP DB LUNGE

2ND: 8-12 HAMSTRING CURL ON ROWER

3RD: 9-12 CALORIE ROW SPRINT

4TH: 50 M HEAVY FRONT RACK BALL CARRY

BONUS WORK (IF YOU HAVE TIME)

3 ROUNDS:

20 LATERAL SKATERS

10 ALTERNATING COSSACK SQUATS

6 BROAD JUMPS (LAND LIGHT)

-REST 1 MINUTE-

Cool Down

*BANDED COUCH STRETCH

*BOX PIGEON

*FOAM ROLL IT BAND