Category: W.O.D.

Indian Land CrossFit – WOD

Warm-up

PARTNER A: (30/24) CALORIE ROW

PARTNER B:

5 INCHWORM PUSHUPS

5 YOGA PUSHUPS

20 SHOULDER TAPS

:30 HANDSTAND HOLD OR PLANK HOLD

10 SINGLE ARM DB PRESS PER ARM

Metcon

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

3X8 MINUTE AMRAP’S/REST 2 MINUTES BETWEEN AMRAP’S

20 HSPU (SUB=OFF A BOX OR PIKE)

30/24 CALORIE ROW

40 KBS (1.5/1.0)

50 AB MAT SITUPS

MAX EFFORT CALORIE ROW W/ TIME REMAINING

Cool Down

*BANDED COUCH STRETCH

*PIGEON HOLD

*LAX BALL GLUTE MEDIUS

Indian Land CrossFit – WOD

Warm-up

2 MINUTES FOAM ROLL QUADS/MID BACK

14 SCORPION TWISTS

14 SPINAL TWISTS

14 GLUTE BRIDGES

14 SINGLE LEG GOOD MORNINGS

14 DOUBLE KB DEADLIFTS

Weightlifting

A.: Deadlift (10 REPS @ 60%
8 REPS @ 65%
5 REPS @ 70%
5 REPS @ 70%
5 REPS @ 70%)

A.: CLEAN COMPLEX (Weight)

5X1 POWER CLEAN+1 S2O+1 HANG POWER CLEAN+1 S2O

Metcon

B.: Metcon (Time)

HEALTH/FUNCTION: 5 ROUNDS:

10 BALL SLAMS

8 SINGLE ARM DB ROW PER ARM

8 KNEES TO ELBOWS

6 BURPEES

PERFORMANCE (RX): 4 ROUNDS:

12 BALL SLAMS (30/20)

10 BURPEES

2 ROPE CLIMBS

COMPETITION/SPORT (RX+): 3 ROUNDS:

4 ROPE CLIMBS

8 HANG POWER CLEANS (115/85)

8/6 RING MUSCLE UPS

8 HANG POWER CLEANS (115/85)

*15 MINUTE TIME CAP*

Cool Down

*FOAM ROLL MID BACK

*PIGEON

*BANDED HAMSTRING DISTRACTION

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (Time)

5 ROUNDS:

12 DOUBLE KB DEADLIFTS (2.0/1.5)

18 AIR SQUATS

24/20 CALORIE ROW

30 AB MAT SITUPS

Indian Land CrossFit – WOD

WARM UP

300 M ROW (INCREASE PACE EACH 100 M)

10 DOWNWARD DOG CALF RAISES

20 STANDING CALF RAISES

30 JUMPING JACKS

40 BOUNDING JUMPS

50 SINGLES OR PENGUIN HOPS

150 M RUN

Metcon

A.: MAP SESSION (AMRAP – Rounds and Reps)

4×5 MINUTE AMRAP’S/REST 3 MINUTES BETWEEN AMRAP’S

*PICK UP WHERE YOU LEFT OFF*

HEALTH/FUNCTION:

300 M ROW

150 M RUN

60 SINGLE UNDERS

15 AIR SQUATS

PERFORMANCE (RX):

200 M RUN

400 M ROW

40 DOUBLE UNDERS

10 DOUBLE DB FRONT SQUATS (40/25)

COMPETITION/SPORT (RX+):

300 M RUN

500 M ROW

30 DRAG ROPE DOUBLE UNDERS

12 DOUBLE DB FRONT SQUATS (50/35)

Cool Down

*KB CALF SMASH

*KB ON TOP OF KNEE HOLD

*FOAM ROLL LATS

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 6×5 MINUTE AMRAP’S/REST 2 MINUTES (AMRAP – Rounds and Reps)

*PICK UP WHERE YOU LEFT OFF*

300 M RUN

900 M BIKE

20 BURPEES

40 BOX STEP UPS (24/20″)

Indian Land CrossFit – WOD

Warm-up

25 BANDED FACE PULLS

15 BANDED AROUND THE WORLDS

10 PRONE SNOW ANGELS

10 ELBOW OPENERS/ARM

10 SINGLE ARM DB PRESS/ARM

20 BOX STEP UPS

Weightlifting

A.: Push Press (5 REPS @ 65%
5 REPS @ 65%
4 REPS @ 70%
4 REPS @ 70%
10 REPS @ 55%)

A.: Shoulder Press (5 REPS @ 65%
5 REPS @ 65%
4 REPS @ 70%
4 REPS @ 70%
10 REPS @ 55%)

Metcon

B.: “Firestarter” (AMRAP – Reps)

6 Minute AMRAP:
1 Clean And Jerk (135/95)
1 Box Over Jump (24/20″)

*Reps Go Up By One For Each Movement
*Example: 2 Clean And Jerk+2 Box Over Jumps
Then 3/3
Then 4/4
Etc
HEALTH/FUNCTION:

2 KBS

2 BOX STEP UPS

*REPS GO UP BY 2 FOR EACH MOVEMENT

*EXAMPLE: 4 KBS+4 BOX STEP UPS

THEN 6/6

THEN 8/8

ETC.

Cool Down

*KB/BB CALF SMASH

*BANDED SHOULDER SINK

*LAX BALL FRONT DELTOID

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

28 MINUTE AMRAP:

10 DB PUSH PRESS (40/25)

20 BOX OVER JUMPS (20/16″)

30/24 CALORIE BIKE

40 WALKING LUNGES

50 DOUBLE UNDERS (100 SINGLES)

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 4X7 MINUTE AMRAP’S/REST 3 MINUTES (AMRAP – Rounds and Reps)

*PICK UP WHERE YOU LEFT OFF*

500 M ROW

12 ALTERNATING DB SNATCH (40/25)

12 AB MAT SITUPS

12 AIR SQUATS

12 PULLUPS

12 BURPEES

Indian Land CrossFit – WOD

Warm-up

1000 M BIKE

30 BANDED PULL APARTS

10 SHOULDER CARS

15 BAR KIPS

10 SINGLE ARM DB HIGH HANG PULL PER ARM

Metcon

A.: 7X3 MINUTE AMRAP’S/REST 2 MINUTES (AMRAP – Reps)

HEALTH/FUNCTION

11/9 CALORIE BIKE

10 ALTERNATING DB SNATCH

10 BURPEES

MAX EFFORT JUMPING PULLUPS W/ TIME REMAINING

PERFORMANCE (RX)

10 ALTERNATING DB SNATCH (50/35)

14/11 CALORIE BIKE

10 BURPEES TO 6″ OH REACH

MAX EFFORT CTB PULLUPS W/ TIME REMAINING

COMPETITION/SPORT (RX+)

10 POWER SNATCH (95/65)

13 LATERAL BURPEES OVER BARBELL

16/13 CALORIE BIKE

MAX EFFORT BAR MUSCLE UPS REPS W/ TIME REMAINING

Cool Down

*BANDED LAT DISTRACTION

*BUTTERFLY

*DB BOX ELBOW OPENER

Indian Land CrossFit – WOD

Warm-up

25/20 CALORIE ROW

20 BANDED GOOD MORNINGS

20 SIDE LUNGES

10 GRASSHOPPERS/LEG

10 GRASSHOPPER CIRCLES

15 WALL SQUATS

Weightlifting

A.: Front Squat (6 REPS @ 60%
5 REPS @ 65%
4 REPS @ 70%
4 REPS @ 70%)

A.: Overhead Squat (6 REPS @ 60%
5 REPS @ 65%
4 REPS @ 70%
4 REPS @ 70%)

Metcon

B.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES:

1ST: 6-8 BACK RACK LUNGES PER LEG

OR

6-8 DB GOBLET LUNGES PER LEG

OR

6-8 WALKING LUNGES PER LEG

2ND: 8-10 ROWER HAMSTRING CURLS

OR

8-10 SINGLE KB DEADLIFTS PER LEG

3RD: :30-:35 PLANK HOLD

OR

:30-35 HOLLOW ROCK HOLD

OR

12-15 V-UPS

4TH: 9-12 CALORIE ROW SPRINT

5TH: REST

Cool Down

*BB QUAD SMASH

*BANDED HAMSTRING DISTRACTION

*FOAM ROLL GLUTES