Endurance – Fri, Jun 2
Indian Land CrossFit – Endurance
Warm-up
A.: Metcon (Time)
FOR TIME:
25 BURPEES
800 M RUN
45 KBS (1.5/1.0)
25 BURPEES
45 WALL BALLS (20/14)
800 M RUN
25 BURPEES
FOR TIME:
25 BURPEES
800 M RUN
45 KBS (1.5/1.0)
25 BURPEES
45 WALL BALLS (20/14)
800 M RUN
25 BURPEES
3 MINUTE ROW (INCREASE PACE EACH MINUTE)
+
20 BANDED PASS THRUS
15 BANDED PULL APARTS
10BANDED AROUND THE WORLD EACH DIRECTION
5 YOGA PUSHUPS
10 EMPTY BAR BENCH PRESS OR PUSH JERK
*USE THIS NUMBER MOVING FORWARD FOR PERCENTAGES ON THE NEXT STRENGTH CYCLE*)
HEALTH/FUNCTION:
5X5 REPS
*USE THIS NUMBER MOVING FORWARD FOR PERCENTAGES ON THE NEXT STRENGTH CYCLE*)
*12 MINUTE TIME CAP*
HEALTH/FUNCTION:
18 PUSH PRESS
400 M ROW
36 OVER THE SHOULDER BALL SLAMS
400 M ROW
18 PUSH PRESS
PERFORMANCE (RX):
18 KIPPING HSPU
500 M ROW
54 OVER THE SHOULDER BALL SLAMS (50/30)
500 M ROW
18 KIPPING HSPU
COMPETITION/SPORT (RX+):
18 STRICT HSPU
500 M ROW
36 OVER THE SHOULDER BALL SLAMS (100/75)
500 M ROW
18 STRICT HSPU
FOLLOW PLIABILITY OR BELOW:
*LAX BALL TRICEP
*BANDED PEC
*ELBOW BENCH OPENER
:30 STANDING CALF STRETCH PER LEG
:30 CHILD’S POSE
:30 COBRA POSE
:30 GRASSHOPPER POSE
:30 SPINAL TWIST HOLD
:30 GLUTE BRIDGES
EVERY MINUTE ON THE MINUTE FOR 30 MINUTES:
1ST: 50M SINGLE ARM HEAVY KB CARRY LEFT
2ND: 50M SINGLE ARM HEAVY KB CARRY RIGHT
3RD: 150-200 M RUN
4TH: 6-10 SINGLE ARM DB ROWS PER ARM OR STRICT CHIN UPS @ 20X1 TEMPO
5TH:30-40 SECONDS OF WEIGHTED AB MAT SITUPS/HOLLOW ROCKS/WIND SHIELD WIPERS
FOLLOW PLIABILITY OR BELOW:
*FOAM ROLL MID BACK
*LAX BALL GLUTES
*WRIST SITBACKS
COACH’S CHOICE
1ST: 50 M OH PLATE WALK (45/25)
2ND: 150-200 M RUN
3RD: 14-18 BALL SLAMS (30/20)
4TH: 8-12 CALORIE BIKE
5TH: 12-18 AB MAT SITUPS
6TH: REST
COACH’S CHOICE
20/16 CALORIE ROW
16 ALTERNATING WALKING LUNGES
12 ALTERNATING DB SNATCH (40/25)
8 BURPEES
4 WALL WALKS
200 M RUN
3 MINUTE CALORIE BIKE
+
2 ROUNDS: (ALL W/ EMPTY BAR)
5 GOOD MORNINGS
5 HIGH HANG PULLS
5 HIGH HANG POWER CLEANS
5 POWER CLEANS
*THIS NUMBER WILL BE USED IN PERCENTAGES MOVING FORWARD FOR THE STRENGTH CYCLE)
*THIS NUMBER WILL BE USED IN PERCENTAGES MOVING FORWARD FOR THE STRENGTH CYCLE)
HEALTH/FUNCTION:
8/6 CALORIE BIKE
8 BURPEES
12 ALTERNATING DB SNATCH (MODERATE WEIGHT)
PERFORMANCE (RX):
10 BURPEES TO 6″ OH REACH
12/10 CALORIE BIKE
14 ALTERNATING DB SNATCH (50/35)
COMPETITION/SPORT (RX+):
6/4 RING MUSCLE UPS
12 BURPEE BOX OVER JUMPS (24/20″)
18/15 CALORIE BIKE
FOLLOW PLIABILITY OR BELOW:
*COBRA/CHILD’S POSE
*LAX BALL FOREARMS
*BANDED LAT DISTRACTION
30/24 CALORIE ROW
20 ELEPHANT TOE TOUCHES
15 GOOD MORNINGS
10 GRASSHOPPERS/LEG
10 RUSSIAN KBS
1 MINUTE BANDED ELBOW OPENER PER SIDE
+
WARM UP BARBELL MOVEMENT; FIND WEIGHT
*BUSY CLASSES STAGGER 3 MINUTES*
HEALTH/FUNCTION:
20 KB SUMO DEADLIFT HIGH PULL
30/24CALORIE ROW
100 JUMP ROPE SINGLES
20 LATERAL DB HOPS
20 KBS (MODERATE WEIGHT)
MAX EFFORT CALORIE ROW W/ TIME REMAINING
PERFORMANCE (RX):
16HANG POWER CLEANS (95/65)
32/25CALORIE ROW
50 DOUBLE UNDERS
20 KBS (1.5/1.0)
MAX EFFORT CALORIE ROW W/ TIME REMAINING
COMPETITION/SPORT (RX+)
20 HANG POWER CLEANS (115/85)
35/28 CALORIE ROW
75 DOUBLE UNDERS
20 KBS (2.0/1.5)
MAX EFFORT CALORIE ROW W/ TIME REMAINING
FOLLOW PLIABILITY OR BELOW:
*GRASSHOPPER HOLD
*BANDED COUCH STRETCH
*BANDED ELBOW PEC OPENER
COACH’S CHOICE
30 KBS (1.5/1.0)
30/24 CALORIE BIKE
90 DOUBLE UNDERS
30 BURPEES
30 AB MAT SITUPS
MAX EFFORT CALORIE BIKE W/ TIME REMAINING
5 INCHWORM PUSHUPS
5 YOGA PUSHUPS
10 RING ROWS
10 BAR KIPS
10 SCAP PULLS
10 SAMPSON LUNGES
10 WALL SQUATS
20 DB HALOS
300 M RUN
*YOU HAVE AT THE MAXIMUM 15 MINUTES TO WARM UP TODAY TO START IN YOUR HEAT TIME*
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
BELOW IS A LIST OF SCALED OPTIONS THAT ARE AVAILABLE:
*PARTNER MURPH (RUN TOGETHER; SPLIT INSIDE WORK)
*HALF MURPH W/ FULL RUNS
*HALF MURPH W/ 800 M RUNS
*QUARTER MURPH W/ FULL RUNS
*QUARTER MURPH W/ 800 M RUNS
*35 MINUTE AMRAP:
150 M RUN
5 PULLUPS (BANDED OR JUMPING)
10 PUSHUPS (BOX PUSHUPS)
15 AIR SQUATS
FOLLOW PLIABILITY OR BELOW:
*BANDED COUCH STRETCH
*BB QUAD SMASH
*LAX BALL PEC
DOWN+BACK:
3 MINUTE ROW (INCREASE PACE EACH MINUTE)
+
FRANKENSTEIN’S
HIP CIRCLES
BUTTKICKS
HIGH KNEES
KARAOKEE SHUFFLE
+
20 DB HALOS EACH DIRECTION
20 DB HIGH HANG PULLS
20 DB GOOD MORNINGS
24 MINUTE AMRAP:
800 M ROW
60/48 CALORIE BIKE
40 ALTERNATING DB SNATCH (40/25)
20 BURPEE BOX JUMPS (24/20″)
FOLLOW PLIABILITY OR BELOW:
*BANDED COUCH STRETCH
*FOAM ROLL TRICEPS
*CHILD’S POSE