WOD – Sat, Jun 15

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Metcon

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

Cool Down

*

*

*

WOD – Sat, Jun 15

Indian Land CrossFit – WOD

Warm-up

10 EMPTY BARBELL GOOD MORNINGS

10 EMPTY BAR ELBOW PIVOTS

10 EMPTY BAR HIGH HANG PULLS

10 EMPTY BAR HANG POWER CLEANS

20 BOX STEP UPS

30 LATERAL LINES HOPS

Metcon

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

30 MINUTE AMRAP:

PARTNER A: 200 M RUN

PARTNER B: 200 M RUN

20 PULLUPS

30 BOX OVER JUMPS (24/20″)

20 HANG POWER CLEANS (115/85)

30 LATERAL BURPEES OVER BARBELL

Cool Down

*STANDING CALF STRETCH

*PIGEON HOLD

*ELEPHANT HAMSTRING HOLD

WOD – Fri, Jun 14

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (Time)

SCALED:

RX+:

Cool Down

*

*

*

WOD – Fri, Jun 14

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Metcon

A.: MIXED MODAL (Time)

SCALED:

RX+:

BONUS WORK (IF YOU HAVE TIME)

Cool Down

*

*

*

WOD – Fri, Jun 14

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE; INCREASE PACE EACH MINUTE

20 BAR KIPS

20 SCAP PULLS

10 GOOD MORNINGS W/ A SLAM BALL

10 EMPTY BAR PUSH PRESS

Metcon

A.: MIXED MODAL (AMRAP – Reps)

5 ROUNDS OF :30 ON/:30 OFF @ EACH STATION FOR MAX REPS:

STATION 1: OVER THE SHOULDER BALL SLAM (50/30)

STATION 2: PUSH PRESS (115/85)

STATION 3: CALORIE BIKE

STATION 4: TOES 2 BAR

SCALED:

STATION 1: PUSH PRESS (MODERATE WEIGHT)

STATION 2: OVER THE SHOULDER BALL SLAM

STATION 3: K2E OR HANGING KNEE RAISES

STATION 4: CALORIE BIKE

RX+:

PUSH PRESS @ 135/95)

BALL (100/75)

BONUS WORK (IF YOU HAVE TIME)

4 ROUNDS:

10-12 DB FLYES @ 20X1 TEMPO

-REST :30-

20-25 REPS OF BANDED BICEP CURLS

-REST 2 MINUTES-

Cool Down

*BANDED PEC MINOR STRETCH

*LAX BALL PEC MINOR

*CROSS BODY BANDED SHOULDER STRETCH

Endurance – Fri, Jun 14

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Reps)

6 ROUNDS OF :30 ON/:30 OFF @ EACH STATION FOR MAX REPS:

STATION 1: OVER THE SHOULDER BALL SLAM (50/30)

STATION 2: DOUBLE DB PUSH PRESS (40/25)

STATION 3: CALORIE ROW

STATION 4: TOES 2 RINGS

STATION 5: BOX OVER JUMPS (20/16″)

WOD – Thu, Jun 13

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

B.: Metcon (Time)

SCALED:

RX+:

Cool Down

*

*

*

WOD – Thu, Jun 13

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

A.: Front Squat (6 REPS @ 70%
5 REPS @ 75%
2X4 REPS @ 80%)

Metcon

B.: MAP SESSION (AMRAP – Reps)

SCALED:

RX+:

BONUS WORK (IF YOU HAVE TIME)

Cool Down

*BANDED COUCH STRETCH

*PIGEON HOLD

*FOAM ROLL QUADS