Category: W.O.D.

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

6 ROUNDS:

12 ALTERNATING DB SNATCH (40/25)

9 PULLUPS

200 M RUN

12 DB PUSH PRESS (40/25)

9 BURPEES

200 M RUN

-REST 1 MINUTE-

Indian Land CrossFit – WOD

Warm-up

10 KNEELING SHOULDER CARS

10 SHOULDER PULSES

10 SHOULDER WALL GLIDES

10 AROUND THE WORLDS (5 EACH WAY)

10 DB SINGLE ARM HIGH HANG PULL PER ARM

10 SINGLE ARM DB PRESS PER ARM

Weightlifting

A.: Shoulder Press (BUILD TO A 5 REP PRESS IN 15 MINUTES)

B.: Shoulder Press (1 SET OF MAX EFFORT REPS AT 85% PART A)

Metcon

C.: “Apache” (AMRAP – Rounds and Reps)

10 Minute AMRAP:
18 Double Hang KB Snatches (1.0/.75)
9 CTB Pullups
200 M Run

Health/Function:
14 Alternating DB Snatch (40/25)
7 Pullups
200 M Run

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED ELBOW OPENER

*LAX BALL TRICEPS

*40 BANDED FACE PULLS

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Reps)

3 ROUNDS:

2 MINUTE MAX EFFORT HANG POWER CLEANS (95/65)

2 MINUTE MAX EFFORT AIR SQUATS

2 MINUTE MAX EFFORT CALORIE BIKE

2 MINUTE MAX EFFORT TOES 2 RINGS

-REST 2 MINUTES-

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW (INCREASE PACE EACH MINUTE)

2 MINUTE FOAM ROLL QUADS

10 SQUAT TOE HOLDS

10 GRASSHOPPERS/LEG

10 EMPTY BAR FRONT SQUATS

Weightlifting

A.: Front Squat (BUILD TO A 3 REP MAX IN 20 MINUTES)

HEALTH/FUNCTION: 4X6-8 REPS

B.: Front Squat (1 SET MAX EFFORT REPS @ 85% OF PART A)

Metcon

C.: Metcon (AMRAP – Reps)

3 ROUNDS; REST 2 MINUTES BETWEEN ROUNDS:

HEALTH/FUNCTION

1 MINUTE MAX EFFORT KBS

1 MINUTE MAX EFFORT LYING LEG RAISES

1 MINUTE MAX EFFORT CALORIE ROW

PERFORMANCE (RX)

1 MINUTE MAX EFFORT POWER CLEAN (135/95)

1 MINUTE MAX EFFORT CALORIE ROW

1 MINUTE MAX EFFORT TOES 2 RINGS

COMPETITION/SPORT (RX+)

1 MINUTE MAX EFFORT CALORIE ROW

1 MINUTE MAX EFFORT T2B

1 MINUTE MAX EFFORT POWER CLEAN (185/125)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*PIGEON

*BANDED HAMSTRING DISTRACTION

Indian Land CrossFit – Open Gym

Warm-up

GENERAL WARM UP:

4 MINUTE BIKE/SKI/ROW

2 MINUTE FOAM ROLL QUADS/CALVES

1 MINUTE GRASSHOPPER HOLD PER SIDE

SPECIFIC WARM UP: 3 ROUNDS:

10 WALKING LUNGES

10 DB PUSH PRESS PER ARM

50 FEET OH PLATE WALK

16 BOX STEP UPS

-REST 1 MINUTE-

*INCREASE PACE/WEIGHT EACH ROUND*

A.: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

A.: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED PEC OPENER

*LAX BALL SCAPULA

*T-SPINE FOAM ROLLER HOLD

Metcon

Indian Land CrossFit – WOD

Warm-up

DOWN+BACK:

KNEE TO CHEST

FRANKENSTEIN’S

HIP CIRCLES

TIP TOE WALKS

HIGH KNEE

BUTT KICKS

KARAOKE SHUFFLE

+

WARM UP WOD MOVEMENTS

Metcon

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

24 MINUTE AMRAP:

BUY IN:

100 PUSH PRESS (95/65)

PARTNER A 150 M FRONT RACK SLAM BALL CARRY (50/30)

PARTNER B 150 M FRONT RACK SLAM BALL CARRY (50/30)

W/ REMAINDER OF TIME PERFORM THE FOLLOWING:

PARTNER A 150 M RUN

PARTNER B 150 M RUN

50 DOUBLE UNDERS (SUB=100 DRAG ROPE SINGLES)

30 AB MAT SITUPS

6 WALL WALKS

Cool Down

FOLLOW PLIABILITY OR BELOW:

*GRASSHOPPER HOLD

*KB QUAD SMASH

*KB CALF SMASH

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE (INCREASE PACE EACH MINUTE)

15 GOOD MORNINGS

30 MOUNTAIN CLIMBERS

30 JUMPING JACKS

10 SAMPSON LUNGES/LEG

10 HALF BURPEES/BURPEES

10 AIR SQUATS W/ THUMBS ON SHOULDERS

Metcon

A.: HEALTH/FUNCTION (AMRAP – Reps)

4 ROUNDS:

1 MINUTE MAX EFFORT BURPEES

1 MINUTE MAX EFFORT WALL BALLS

1 MINUTE MAX EFFORT OVER THE SHOULDER BALL SLAMS

2 MINUTE MAX EFFORT CALORIE BIKE

-REST 2 MINUTES BETWEEN ROUNDS-

PERFORMANCE (RX) (AMRAP – Reps)

4 ROUNDS:

2 MINUTE MAX EFFORT CALORIE BIKE

1 MINUTE MAX EFFORT OVER THE SHOULDER BALL SLAMS (50/30)

1 MINUTE MAX EFFORT BURPEES TO 6″ OH REACH

1 MINUTE MAX EFFORT WALL BALLS (20/14)

-REST 2 MINUTES BETWEEN ROUNDS-

COMPETITION/SPORT (RX+) (AMRAP – Reps)

4 ROUNDS:

1 MINUTE MAX EFFORT OVER THE SHOULDER BALL SLAMS (100/75)

1 MINUTE MAX EFFORT BURPEES TO 12″ REACH

2 MINUTE MAX EFFORT CALORIE BIKE

1 MINUTE MAX EFFORT WALL BALLS (30/20)

-REST 2 MINUTES BETWEEN ROUNDS-

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BROKEN TOE

*BUTTERFLY

*OLYMPIC WALL SQUAT

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Reps)

5 ROUNDS:

1 MINUTE MAX EFFORT BOX OVER JUMPS (24/20″)

1 MINUTE MAX EFFORT KB SUMO DEADLIFT HIGH PULL (2.0/1.5)

1 MINUTE MAX EFFORT BURPEES

1 MINUTE MAX EFFORT OTS BALL SLAMS (50/30)

1 MINUTE MAX EFFORT CALORIE ROW

-REST 2 MINUTES BETWEEN

ROUNDS-

*ROTATE NEW ORDER EVERY ROUND*

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW (INCREASE PACE EACH MINUTE)

2 MINUTES FOAM ROLL QUADS

10 GRASSHOPPERS/LEG

10 GRASSHOPPER CIRCLES

10 HIP CIRCLES

10 WALL SQUATS

Weightlifting

A.: Back Squat

EVERY :90 FOR 6 SETS PERFORM 3 BACK SQUATS @ 70% 1RM

Metcon

B.: Metcon (Time)

HEALTH/FUNCTION

14-11-8-5

BANDED OR JUMPING PULLUPS

KB SUMO DEADLIFT HIGH PULL

CALORIE ROW

PERFORMANCE (RX)

15-12-9-6

CALORIE ROW

PULLUPS

FRONT SQUATS (95/65)

COMPETITION/SPORT (RX+)

21-15-9

HANG SQUAT CLEANS (115/85)

CTB PULLUPS

CALORIE ROW

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*BANDED COUCH

*PIGEON

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

FOR TIME:

400 M RUN

50 DB GOBLET SQUATS (40/25)

50 RING ROWS

400 M RUN

50 ALT. DB SNATCH (40/25)

50 BURPEES

400 M RUN

50M WALKING LUNGES

50 WEIGHTED AB MAT SITUPS (40/25)

400 M RUN