Category: W.O.D.

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A.: Shoulder Press (Build To 1RM In 20 Minutes)

*Select Press OR Bench Press*

*Health/Function

4X5-6 Reps @ 20×1 Tempo

A.: Bench Press (Build To 1 RM In 20 Minutes)

*Health/Function

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function

Performance (RX)

Competition/Sport (RX+)

At Home WOD

HOME: Metcon (Time)

Cool Down

*LAX Ball Pec Against Cage

*Tricep Smash

*Lying Shoulder Rotation

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 Wide Legged Good Mornings

10 Ankle Pulses

20 Down Ward Dog Calf Raises

5 DB Hang High Pulls Per Arm

125 M Run

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

*Max Reps

7X1 Minute Stations (Rotate Thru Stations)

Station 1: 125 M Run+Max Effort DB Hang Snatch Right Arm (40/25)

Station 2: (10/8) Calorie Bike+Max Effort DB Hang Snatch Left Arm (40/25)

Station 3: 15 Ball Slams (30/20)+Max Effort Pushups

-Rest 1 Minute After Station 3-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Calorie Row (Increase Pace Every 5 Calories)

+

10 Leg Swings Each Direction

10 Grasshoppers (5/Leg)

10 Grasshopper Circles

5 Sampson Lunges Per Leg

5 Squat Toe Holds

15 Alternating Cat/Camel

Weightlifting

A.: Front Squat (5X2 Reps @ 20×1 Tempo @ 85%+ 1RM)

Health/Function:

4X4-5 Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function

3 Rounds:

6 Hang Power Cleans

8 DB Goblet Squats

12 Russian KBS

(12/10) Calorie Row

-Rest 2 Minutes Between Rounds-

Performance (RX)

2 Rounds:

8 Hang Power Cleans (95/65)

8 Front Squats

(20/16) Calorie Row

20 KBS (1.5/1.0)

-Rest 5 Minutes Between Rounds-

Competition/Sport (RX+)

2 Rounds:

10 Hang Squat Cleans (135/95)

(25/20) Calorie Row

25 KBS (2.0/1.5)

-Rest 5 Minutes Between Rounds-

At Home WOD

HOME: Metcon (Time)

5 Rounds:

30 Jumping Jacks

100 M Run

10 KB Goblet Squats

100 M Run

10 KBS/DB Swings

-Rest 2 Minutes Between Rounds-

Cool Down

*Foam Roll/LAX Ball Quads

*Pretzel Hold

*Olympic Wall Squat Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

5 Rounds:

5 Bar Facing Burpees

10 Hang Power Cleans (95/65)

10 KB Goblet Squats (1.5/1.0)

(20/16) Calorie Row

15 KBS (1.5/1.0)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row (Increase Pace Each 100 M)

+

10 DB Halos Each Way

10 DB Strict Press Per Arm

20 Arm Circles (Increasing)

10 Alternating Shoulder Raises

10 Empty Bar Push Press

Weightlifting

A.: Push Press (Build To A 1 RM In 15 Minutes)

Health/Function:

4X4-5 Reps

A.: Push Jerk (Build To A 1 Rep Max In 15 Minutes)

Metcon

B.: Metcon (Time)

Health/Function

5 Rounds:

200 M Row

8 Push Press Unbroken

8 Jumping Or Banded Pullups

Performance (RX)

5 Rope Climb Buy In Then (SUB=25 Ring Rows)

3 Rounds:

12 Push Press (95/65)

250 M Row

12 Pullups

250 M Row

Competition/Sport (RX+)

12 Bar Muscle Up Buy In:

Then:

4-3-2-1 Rope Climbs

6-9-12-15 Push Press (135/95)

1000 M Buy Out

*Time CAP 16 Minutes

At Home WOD

HOME: Metcon (Time)

7X:

200 M Run

10 Push Press (BB) Or Single Arm DB/KB

10 DB Plank Pulls Per Arm

20 Lateral Skaters (10/Side)

-Rest 1 Minute-

Cool Down

*LAX Ball Scapula With OH Reach

*LAX Ball Lat

*Bully Stretch

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

4 Rounds:

1000 M Bike

15 Ring Rows

15 Push Press (75/55)

30 Air Squats

1000 M Bike

-Rest 2 Minutes Between Rounds-

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

A.: Metcon (AMRAP – Reps)

8X3 Minute AMRAP’s/Rest 2 Minutes

*Score Is Total Calories On Rower*

8 Burpees

12 Box Over Jumps (20/16″)

16 Ab Mat Situps

Max Effort Calorie Row With Time Remaining

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Calorie Bike Increase Pace Each 3 Calories

+

2X:

10 Ankle Circles Each Direction

10 Bar Kips

10 Box Step Ups

Metcon

A.: Metcon (AMRAP – Reps)

6X3 Minute AMRAP’s/Rest 2 Minutes

*Score Is Total Calories On Bike*

Health/Function

6 Burpees OR Half Burpees

12 Box Step Ups

15 Ab Mat Situps

Max Effort Calorie Bike With Time Remaining

Performance (RX)

10 Burpee Box Over Jumps (24/20″)

15 K2E

Max Effort Calorie Bike With Time Remaining

Competition/Sport (RX+)

10 Burpee Box Jump Overs (30/24″)

15 Toes 2 Bar

Max Effort Calorie Bike With Time Remaining

At Home WOD

HOME: Metcon (AMRAP – Reps)

6X3 Minute AMRAP’s/Rest 2 Minutes

*Score Is Total Burpees*

12 Walking Lunges Total

15 Ab Mat Situps

18 Box/Chair Step ups

Max Effort Burpees With Time Remaining

Cool Down

*Box Pigeon

*KB Calf Smash

*Sampson Hold

Indian Land CrossFit – Endurance

Warm-up

()

Metcon

A.: Metcon (Time)

For Time:

1000 M Run

10 DB Devils Press (40/25)

50 Double Unders (100 Singles+25 DB Hops)

25 DB Goblet Squats (40/25)

50 Double Unders (100 Singles+25 DB Hops)

25 DB Goblet Squats

50 Double Unders (100 Singles+25 DB Hops)

10 DB Devils Press

1000 M Run

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Good Mornings

10 Cat/Camel

10 Spinal Twist

15 Glute Bridges

+

Down+Back:

Knee To Chest

Hip Circles

Buttkicks

High Knees

Power Skips

Weightlifting

A.: Deadlift (4X3-4 Reps @ 20×1 Tempo @ 80%+; Rest 2 Mins)

Health/Function:

4X5-6 Reps @ 30×1 Tempo

Metcon

B.: Metcon (Time)

For Time:

Health/Function

3 Rounds:

12 Wall Balls

200 M Run

50 Jump Rope Singles

Performance (RX)

18 DB Thrusters (40/25)/400 M Run

12 DB Thrusters/300 M Run

6 DB Thrusters/200 M Run

Buy Out: 50 Double Unders (Sub=100 Singles+25DB Hops)

Competition/Sport (RX+)

21 DB Thrusters (50/35)/400 M Run

15 DB Thrusters/300 M Run

9 DB Thrusters/200 M Run

Buy Out: 90 Double Unders

12 Minute Cap

At Home WOD

HOME: Metcon (Time)

For Time:

21 DB Goblet Squats/42 Double Unders (84 Singles)/200 M Run

18/36 (72 Singles)/200 M Run

15/30 (60 Singles)/200 M Run

12/24 (48 Singles)/200 M Run

Cool Down

*LAX Ball Glutes

*Banded Hamstring

*Banded Couch