Category: W.O.D.

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

Metcon

Indian Land CrossFit – WOD

Warm-up

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

Weightlifting

A.: Bench Press (BUILD TO A CHALLENGING SINGLE IN 20 MINUTES

*USE THIS NUMBER MOVING FORWARD FOR PERCENTAGES ON THE NEXT STRENGTH CYCLE*)

HEALTH/FUNCTION:

5X5 REPS

A.: Push Jerk (BUILD TO A CHALLENGING SINGLE IN 20 MINUTES

*USE THIS NUMBER MOVING FORWARD FOR PERCENTAGES ON THE NEXT STRENGTH CYCLE*)

Metcon

B.: FOR TIME (Time)

*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

Cool Down

FOLLOW PLIABILITY OR BELOW:

*LAX BALL TRICEP

*BANDED PEC

*ELBOW BENCH OPENER

Indian Land CrossFit – WOD

Warm-up

:30 STANDING CALF STRETCH PER LEG

:30 CHILD’S POSE

:30 COBRA POSE

:30 GRASSHOPPER POSE

:30 SPINAL TWIST HOLD

:30 GLUTE BRIDGES

Metcon

A.: Metcon (No Measure)

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

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL MID BACK

*LAX BALL GLUTES

*WRIST SITBACKS

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 42 MINUTE EMOM (No Measure)

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

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 30 MINUTE AMRAP (AMRAP – Rounds and Reps)

20/16 CALORIE ROW

16 ALTERNATING WALKING LUNGES

12 ALTERNATING DB SNATCH (40/25)

8 BURPEES

4 WALL WALKS

200 M RUN

Indian Land CrossFit – WOD

Warm-up

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

Weightlifting

A.: Power Clean (BUILD TO A CHALLENGING SINGLE REP IN 20 MINUTES

*THIS NUMBER WILL BE USED IN PERCENTAGES MOVING FORWARD FOR THE STRENGTH CYCLE)

A.: Squat Clean (BUILD TO A CHALLENGING SINGLE REP IN 20 MINUTES

*THIS NUMBER WILL BE USED IN PERCENTAGES MOVING FORWARD FOR THE STRENGTH CYCLE)

Metcon

B.: 10 MINUTE AMRAP (AMRAP – Rounds and Reps)

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

Cool Down

FOLLOW PLIABILITY OR BELOW:

*COBRA/CHILD’S POSE

*LAX BALL FOREARMS

*BANDED LAT DISTRACTION

Indian Land CrossFit – WOD

Warm-up

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

Metcon

A.: 3X8 MINUTE AMRAP’S/REST 4 MINUTES (Calories)

*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

Cool Down

FOLLOW PLIABILITY OR BELOW:

*GRASSHOPPER HOLD

*BANDED COUCH STRETCH

*BANDED ELBOW PEC OPENER

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: 3X10 MINUTE AMRAP’S/REST 3 MINUTES (Calories)

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

Indian Land CrossFit – WOD

Warm-up

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*

Metcon

A.: Murph (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

B.: SCALED OPTIONS (Time)

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

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED COUCH STRETCH

*BB QUAD SMASH

*LAX BALL PEC

Indian Land CrossFit – WOD

Warm-up

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

Metcon

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

24 MINUTE AMRAP:

800 M ROW

60/48 CALORIE BIKE

40 ALTERNATING DB SNATCH (40/25)

20 BURPEE BOX JUMPS (24/20″)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED COUCH STRETCH

*FOAM ROLL TRICEPS

*CHILD’S POSE