Category: W.O.D.

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

4X5 Minute AMRAP’s (Rest 2 Minutes Between AMRAP’s)

Partner A 300 M Run

Partner B 300 M Run

Max Effort With Burpee Box Over Jumps (24/20) W/Time Remaining

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

200 M Run

5 Grasshoppers/Leg

5 Sampson Lunges/Leg

10 Air Squats @ 20×1 Tempo

10 Calorie Bike

Weightlifting

A.: Front Squat (4X3 Reps @ 20×1 Tempo @ 80%+ 1RM)

Health/Function:

4X4-5 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

13 Minute AMRAP:

*Score Is Calories On Bike For RX/RX+*

Health/Function

125 M Run

12 Ab Mat Situps

10 Russian KBS

8 Wall Balls

300 M Bike

Performance (RX)

600 M Run

40 K2E

40 Wall Balls (20/14)

40 KBS (1.5/1.0)

Max Effort Calorie Bike With Time Remaining

Competition/Sport (RX+)

800 M Run

35 T2B

35 Wall Balls (30/20)

35 KBS (2.0/1.5)

Then:

Max Effort Calorie Bike With Time Remaining

At Home WOD

HOME: Metcon (AMRAP – Rounds and Reps)

21 Minute AMRAP:

200 M Run

10 V-Ups

10 DB/KB Russian Swing/Arm

20 Air Squats

Cool Down

*BB Quad Smash

*Pigeon

*Banded Couch

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X8 Minute AMRAP’s/Rest 3 Minutes

*Start Back Where You Left Off

25/20 Calorie Bike

20 Walking Lunges Total

15 Knees To Elbow

10 Wall Balls (20/14)

5 Burpees

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Front Deltoid 1 Min/Arm

LAX Ball Lat 1 Min/Side

+

5 Shoulder CARS Per Arm

10 Pulses Per Arm

5 Inchworm Pushups

10 Empty Bar Push Press

Weightlifting

A.: Push Press (10X1 Rep @ 80%+)

Every 90 Seconds Do 1 Rep

*OR PUSH JERK*

Health/Function:

5X4-5 Reps; Rest 2 Mins

A.: Push Jerk (10X1Rep @ 80%+)

Metcon

B.: Metcon (AMRAP – Reps)

EMOM For 14 Minutes:

Health/Function

Odds: 4-5 Hang Power Cleans

Evens: Max Effort Cage Assisted Pushups @ 20×1

Performance (RX)

Odds: 2-3 Hang Power Cleans AHAP

Evens: Max Effort Pushups In :30

Competition/Sport (RX+)

Odds: 1 Squat Clean+2 Power Cleans AHAP

Evens: Max Effort Kipping Handstand Pushups In :30

C.: Metcon (No Measure)

ALL PROGRAMS

EMOM FOR 6 Minutes:

Odds: 12-15 Banded Face Pulls

Evens: 20-30 Seconds Plank Hold Or Hollow Rock Hold

At Home WOD

HOME: Metcon (No Measure)

EMOM For 24 Minutes

1st: 7-10 DB Hang Clean And OH Right

2nd: 7-10 DB Hang Clean And OH Left

3rd: 7-10 Pushups @ 20×1 Tempo

4th: 12-18 Ab Mat Situps

Cool Down

*Banded Lat Distraction

*Banded Elbow Opener

*LAX Ball Scapula

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (Time)

3 Rounds:

400 M Run

10 Push Ups

15 KBS (1.5/1.0)

400 M Run

10 DB Push Press (40/25)

20 Ab Mat Situps

-Rest 3 Minutes-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Alternating Child’s/Cobra Pose

5 Grasshoppers/Leg

10 Spinal Twists/Side

5 Elephant Toe Touch/Side

10 Good Mornings

5 Power Jumps

10 Good Mornings Empty Bar

Weightlifting

A.: Deadlift (4X4-5 Reps @ 20×1 Tempo @ 75%+; Rest 2 Mins)

Metcon

B.: Metcon (Time)

Health/Function

4 Rounds:

8 DB Hang Snatch Per Arm

10 DB Goblet Squats

50 Jump Rope Singles

Performance (RX)

3 Rounds:

10 DB Snatch Per Arm (40/25)

15 DB Goblet Squat (40/25)

35 Double Unders (Sub=70 Singles+15 DB Lateral Hops)

Competition/Sport (RX+)

3 Rounds:

10 DB Snatch Per Arm (50/35)

20 DB Goblet Squat (50/35)

60 Double Unders

-REST 1 MINUTE BETWEEN ROUNDS FOR ALL PROGRAMS-

At Home WOD

HOME: Metcon (Time)

8 Rounds:

12 DB/KB Deadlift

10 DB/KB Goblet Squat

8 DB/KB Snatch/Arm

25 Double Unders (50 Singles)

-Rest 1 Minute Between Rounds-

Cool Down

*Cat/Camel

*Lying Spinal Twist Hold

*Child’s/Cobra

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (Time)

8 Rounds:

30 Double Unders (60 Singles+10 DB Lateral Hops)

10 DB Goblet Squat (40/25)

10 DB Snatch Right (40/25)

5 DB Renegade Rows (40/25)

10 DB Snatch Left (40/25)

-Rest 1 Minute-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Calorie Row (5 Quick/Quicker/Quickest)

+

5 Single Legged Deadlift (No Weight)

10 Ankle Circles Each Direction

15 Standing Calf Raises

20 Box Step Ups

25 Bounding Jumps

Metcon

A.: Metcon (AMRAP – Reps)

10X2 Minute AMRAP’s/Rest 1 Minute

Health/Function

Odd Rounds:10 Half Burpees/Burpees +Max Effort Calorie Row

Even Rounds: 18 Step Ups +Max Effort Calorie Row

Performance (RX)

Odd Rounds:12 Burpees+Max Effort Calorie Row

Even Rounds: 12 Box Jumps (24/20″)+Max Effort Calorie Row

Competition/Sport (RX+)

Odd Rounds: 18 Burpees+Max Effort Calorie Row

Even Rounds: 12 Box Jumps (30/24″)+Max Effort Calorie Row

At Home WOD

HOME: Metcon (AMRAP – Reps)

10X2 Minute AMRAP’s/Rest 1 Minute

Odd Rounds: 150 M Run+Max Effort Burpees W/ Time Remaining

Even Rounds: 150 M Run+Max Effort Chair/Box Step Ups W/ Time Remaining

Cool Down

*Lying Shoulder Rotation

*KB Calf Smash

*Pigeon Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

8X3 Minute AMRAP’s/Rest 1 Minute

8 Lunges/Leg

12 Burpees

12 Box Over Jumps (20/16″)

Max Effort Row W/ Remaining Time

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

4 Yoga Pushups

4 Shoulder Thru Holds Per Arm

8 Bar Kips

8 Ring Rows

24 Jumping Jacks

Weightlifting

A.: Shoulder Press (5X2 Reps @ 85%+ @ 20×1 Tempo; Rest 2 Mins)

Health/Function:

4X5-6 Reps @ 20×1 Tempo

-Select Shoulder Press OR Bench Press-

A.: Bench Press (5X2 Reps @ 85%+ @ 20×1 Tempo; Rest 2 Mins)

Health/Function:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (No Measure)

EMOM For 16 Minutes:

Health/Function

1st: 8-10 Double DB Incline Row @ 20×1 Tempo

2nd: 5-6 SA DB Press Per Arm @ 20×1 Tempo

3rd: 50 M Double KB Farmers Carry AHAP

4th: Rest

Performance (RX)

1st: 6-10 CTB Pullups (Pullups)

2nd: 5-6 SA DB Press Per Arm @ 20×1 Tempo

3rd: 50 M Double KB Farmers Carry AHAP

4th: Rest

Competition/Sport (RX+)

1st: 3-5 Ring OR Bar Muscle Ups

2nd: 5-6 SA DB Press Per Arm @ 20×1 Tempo

3rd: 50 M Double KB Farmers Carry AHAP

4th: Rest

At Home WOD

HOME: Metcon (No Measure)

Every Minute On The Minute For 30 Minutes:

1st: 8-12 Pushups @ 20×1 Tempo

2nd: 8-10 SA DB/KB Row Per Arm @ 20×1 Tempo

3rd: 5-6 SA DB/KB Press Per Arm @ 20×1 Tempo

4th: 40 M SA DB/KB Farmers Walk Per Arm

5th: Rest

Cool Down

*LAX Ball Pec

*Banded Pec Opener

*Banded Elbow Opener