4/4/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

20 Shoulder Taps

5 Yoga Pushups

5 Grasshoppers/Leg

5 Side Lunge/Leg

5 DB/KB Press/Arm

5 DB/KB Hang Snatch Pulls/Arm

At Home WOD

A.: Metcon (AMRAP – Rounds and Reps)

“Support Your Box” Event 1

10 Minute AMRAP:

10 Air Squats

9 DB Snatch Right Arm (50/35)

10 Push-ups

9 DB Snatch Left Arm (50/35)

Cool Down

*Lying Shoulder Rotation

*LAX Ball Anterior Shoulder

*Wall Sit W/Rotation

4/3/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

Every Minute On The Minute For 30 Minutes:

1st: 12-15 KBS (1.5/1.0)

2nd: 8-10 Pullups (Jumping)

3rd: 10-12 Db Goblet Squats (40/25)

4th: 10-12 Calorie Row

5th: Rest

4/3/2020

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A1.: Back Squat (3X6-8 Reps @ 30×1 Tempo @ 65-70% 1RM; Rest 2 Min)

A2.: Gymnastics Strength

Health/Function:

4XME Top Of Ring Row Hold; Rest 2 Minutes

Performance (RX):

4XME Top Of Pullup Hold; Rest 2 Minutes

Competition/Sport (RX+):

4XME L-Sit Hold From Rope; Rest 2 Minutes

Metcon

B.: Metcon (Calories)

ALL PROGRAMS:

5X2 Minute AMRAP’s:

Max Effort Calorie Bike

-Rest :30 Between Each AMRAP-

C.: Metcon (No Measure)

EMOM For 6 Minutes:

Health/Function: Army Planks :20-:25

Performance (RX): Hollow Rocks :20-:25

Competition/Sport (RX+): Hollow Rock Hold :20-25

Cool Down

*BB Quad Smash

*Grasshopper Hold

*LAX Ball Hip

At Home WOD

A.: Metcon (No Measure)

Every Minute On The Minute For 15 Minutes:

1st: 10-12 Air Squats @ 30×1 Tempo

2nd: :20-:25 Hollow Rock/Plank Hold

3rd: :30 Lateral Skaters

Rx+=

1st: 5-6 DB/KB Squat Clean+OH Per Arm

2nd: :20-:25 Hollow Rock/Plank Hold

3rd: 5-6 Side Lunges Per Leg With DB/KB

B.: Metcon (Time)

Every 2 Minutes For 12 Minutes:

*Slowest Round Is Score

*RX+=Weighted Vest

8 Burpees

150 M Run

4/3/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

10 Kneeling Ankle Pulses Per Leg

10 Elephant Toe Touches

10 Mountain Climbers/Leg W/Knee To Opposite Elbow

5 Grasshoppers/Leg

5 Tuck Jumps

At Home WOD

A.: Metcon (No Measure)

Every Minute On The Minute For 12 Minutes:

Non-Weighted Version:

1st: 10-12 Air Squats @ 30×1 Tempo

2nd: 12-15 Power Jumps Or 8-10 Broad Jumps

3rd: :30 Max Effort Lateral Skaters

4th: Rest

Weighted Version:

1st: 5-6 Odd Object Squat Clean Per Arm Or 8-10 Squat Clean With BB/SlamBall/Med Ball

2nd: 12-15 Power Jumps Or 8-10 Broad Jumps

3rd: 10-12 Weighted Walking Lunges (Total)

4th: Rest

*Odd Object-KB/DB/Etc

B.: Metcon (Time)

Every 2 Minutes For 12 Minutes:

*Slowest Round Is Score

8 Burpees

150 M Run/200 M Row/400 M Bike

RX+= With A Weighted Vest If Possible

10 Burpees

200 M Run/250 M Row/500 M Bike

C.: Metcon (No Measure)

EMOM For 10 Minutes:

Evens: Star Plank Right :15+Star Plank Left :15

Odds: Army Planks Or Hollow Rock Hold For :20-:25 Seconds

Cool Down

*BB Quad Smash

*Grasshopper Hold

*LAX Ball Hip

4/2/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

35 Minute AMRAP:

400 M Run

2 Wall Walks

800 M Bike

30 Double Unders (60 Singles)

20 Pushups

20 Box Step Ups (20/16″)

4/2/2020

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

Health/Function

200 M Run/400 M Bike/50 Foot Bear Crawl/60 Jump Rope Singles

-Rest 1 Minute After Each Round-

Performance (RX)

400 M Run/800 M Bike/4 Wall Walks/35 Double Unders

Competition/Sport (RX+)

800 M Run/1600 M Bike/50 Feet HS Walk/100 Double Unders

Cool Down

*KB Calf Smash

*Banded Hamstring Distraction

*LAX Ball Glutes

At Home WOD

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

400 M Run

30 Double Unders (60 Singles)

10 Inchworm Pushups

:30 HS Hold (30 Shoulder Taps)

40 Feet Bear Crawl

RX+=Weighted Version

400 M Run

30 Double Unders (60 Singles)

10 DB/KB Push Press Per Arm

:30 HS Hold (30 Shoulder Taps)

40 Feet Bear Crawl

5 DB Renegade Rows

4/2/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 Downward Dog Calf Raises Per Leg

20 Scorpion Twists (10/Side)

20 Standing Calf Raises

20 Over/Under Hugs

30 Bounding Jumps

100 M Run

At Home WOD

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

400 M Run/500 M Row/1000 M Bike

30 Double Unders (60 Singles)

10 Inchworm Pushups

:30 HS Hold (30 Shoulder Taps)

40 Feet Bear Crawl

RX+=Weighted Version

400 M Run/500 M Row/1000 M Bike

30 Double Unders (60 Singles)

10 DB/KB Push Press Per Arm Or 10 Barbell Push Press

:30 HS Hold (30 Shoulder Taps)

40 Feet Bear Crawl

Cool Down

*KB/LAX Ball Calf Smash

*Banded Hamstring Distraction

*LAX Ball Glutes

4/1/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Weight)

EMOM For 8 Minutes:

Deadlift 5-6 Reps @ 60% 1RM

B.: Metcon (AMRAP – Rounds and Reps)

4X5 Minute AMRAP’s:

*Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off

24 Ab Mat Situps

20/16 Calorie Bike

16 Alternating DB Power Snatch (40/25)

12/10 Calorie Row

4/1/2020

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A.: Deadlift (4X4 Reps @ 75-80% 1RM @ 20×1; Rest 3 Minutes)

Health/Function: 4X6-8 Reps @ 20×1 Tempo

Metcon

B.: “Vision Quest” (AMRAP – Rounds and Reps)

2X5 Minute AMRAP’s:

21 Alternating DB Power Snatch (60/40)

15 Calorie Row

9 T2B

*Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off
Health/Function:

2X5 Minute AMRAP’s:

16 Alternating DB Power Snatch

12 Calorie Row

16 Ab Mat Situps

Cool Down

*LAX Ball Mid Back

*Couch Stretch

*Thoracic Bench W/DB Hold

At Home WOD

A.: Metcon (AMRAP – Rounds and Reps)

5X5 Minute AMRAP’s

*Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off

20 Chair/Box Stepups

20 Ab Mat Situps

30 Jumping Jacks

400 M Run

RX+= Weighted Version

10 Alternating DB/KB Snatch

20 Ab Mat Situps

10 DB/KB Thrusters/Arm

400 M Run

4/1/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 Elephant Toe Touches

15 Good Mornings

5 Around The Worlds Each Direction

10 Knee To Chest

10 Single Leg Deadlift Touch To Ground

At Home WOD

A.: Metcon (AMRAP – Rounds and Reps)

5X5 Minute AMRAP’s

*Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off

20 Chair/Box Stepups

20 Ab Mat Situps

30 Jumping Jacks

300 M Run

RX+= Weighted Version

10 Alternating DB/KB Snatch

20 Ab Mat Situps

10 DB/KB Thrusters/Arm

300 M Run

Cool Down

*LAX Ball Mid Back

*Couch Stretch

*Thoracic Bench W/DB Hold