WOD

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike (Increase Pace Each Minute)

+

10 Standing Hip Circles (Each Way)

10 Wide Legged Good Morning

15 Bar Kips

5 Strict Pullups Or Ring Rows

10 Empty Bar Good Mornings Or Good Mornings

10 Sampson Lunges (5/Leg)

15 Bar Kips

5 Hang Power Snatch Or DB Hang Power Snatch

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

Health/Function:

150 M Run/7 DB Hang Power Snatch Per Side/7 DB Goblet Squats

Performance (RX):

200 M Run/9 Hang Power Snatch (75/55)/9 Hang Squat Cleans (75/55)

Competition/Sport (RX+):

9 T2B/9 KBS (2.0/1.5)/200 M Run
-Rest 6 Minutes Between A+B-

B.: Metcon (Time)

Health/Function: 4 Rounds:

(8/6) Calorie Bike/10 Lying Leg Raises/10 KBS

Performance (RX): For Time:

50 KBS (1.5/1.0)/35 Toes 2 Rings/(50/40) Calorie Bike

Competition/Sport (RX+): 5 Rounds:

4 Bar Muscle Ups/8 Power Snatch (95/65)/(12/10) Calorie Bike

Cool Down

*Banded Bully Stretch

*Banded Couch

*Butterfly Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A,: Metcon (Time)

For TIme:

100 M Sand Ball Carry (50/30)

50 Toes 2 Rings

50/40 Calorie Row

100 M Walking Lunges

800 M Run

100 M Walking Lunges

50 KBS (1.5/1.0)

50/40 Calorie Row

100 M Sand Ball Carry (50/30)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute LAX Ball Scapula

+

5 Shoulder CARS Per Side

10 Shoulder Pulses Per Arm

10 Elbow Openers Per Side

10 Side Plank Openers

20 Banded Pull Aparts

Weightlifting

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

Health/Function:

5X4-6 Reps @ 30×1 Tempo

Metcon

B.: Metcon (No Measure)

Every Minute On The Minute For 12 Minutes:

1st: 6-8 Double DB Z-Press OR 6-8 Strict HSPU @ 20×1 Tempo

2nd: 8-12 Pushups @ 20×1 Tempo Or Plyo Ball Pushups

3rd: 10-15 Banded Tricep Pressdowns

4th: 6-8 Standing Double DB Curls @ 30×1 Tempo

Cool Down

*LAX Ball Pec Minor

*Banded Shoulder Sink

*Elbow W/ DB On Bench Lat Stretch

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A,: Metcon (AMRAP – Rounds and Reps)

3X8 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s

*Pick Up Where You Left Off*

300 M Run

2 Wall Walks

8 Toes 2 Rings

10 DB Push Press (35/20)

12 Alternating DB Snatch (35/20)

24/20 Calorie Row

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

For Reps:

3 Minute Max Effort Calorie Bike/Rest 1 Minute

3 Minute Max Effort Pullups/Rest 1 Minute

3 Minute Max Effort Air Squats/Rest 1 Minute

3 Minute Max Effort Calorie Bike/Rest 1 Minute

3 Minute Max Effort Pushups/Rest 1 Minute

3 Minute Max Effort KBS (1.5/1.0)/Rest 1 Minute

3 Minute Max Effort Calorie Bike/Rest 1 Minute

3 Minute Max Effort Double Unders (Heavy Singles)/Rest 1 Minute

3 Minute Max Effort Ab Mat Situps/Rest 1 Minute

3 Minute Max Effort Calorie Bike/Rest 1 Minute

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Row (Lower Back+Arms Only)

1 Minute Row (Legs+Hips Only)

1 Minute Full Body Row

+

2 Minute Foam Roll Mid Back

:30 Spinal Twist

:30 Scorpion Twist

:30 Glute Bridge

:30 Russian KBS

Weightlifting

A.: Deadlift (Build To A 1 Rep Max In 24 Minutes)

Health/Function:

Every 3 Minutes For 24 Minutes Complete The Following:

4 Deadlifts @ 30×1 Tempo; Increase Weight Each Round

*Start Light

Metcon

B.: Metcon (AMRAP – Reps)

Health/Function:

1:30 Max Effort Ring Rows @ 20×1 Tempo /Rest 90 Seconds

1:30 Max Effort Ab Mat Situps/Rest 90 Seconds

3 Minute Max Effort Heavy Rope Singles/Rest 2 Minutes

3 Minute Max Effort Calorie Row

Performance (RX):

1:30 Minute Max Effort Strict Chinups/Rest 90 Seconds

1:30 Minute Max Effort Knees To Elbows/Rest 90 Seconds

3 Minute Max Effort Calorie Row/Rest 2 Minutes

3 Minute Max Effort Double Unders (3:1)

Competition/Sport (RX+):

3 Minute Max Effort Rope Climbs/Rest 2 Minutes

3 Minute Max Effort Heavy Drag Rope Double Unders (3:1)/Rest 2 Minutes

3 Minute Max Effort Calorie Row

Cool Down

*Foam Roll Mid Back 3 Minutes

*Butterfly Hold

*LAX Ball Glutes 3 Minutes

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

5000/4500 M Bike

10 Wall Walks

20 DB Devil’s Press (40/25)

3000/2500 M Bike

30 Burpees

40 Wall Balls (20/14)

1000/900 M Bike

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute LAX Ball Glutes/Hips/Quads

500 M Row

5 Sampson Lunge Per Leg

10 Hip Circles Each Direction

5 Squat Toe Holds

10 Wall Squats

Weightlifting

A.: Back Squat (3-2-2-2-2@ 20×1 Tempo @ 85/90/90/92.5/95%)

Health/Function:

2X5-6 Reps @ 20×1 Tempo

3X4-5 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

4X3 Minute AMRAP/Rest 2 Minutes Between AMRAP’s:

*Busy Classes Stagger 2 Minutes*

Health/Function:

8 Single Arm DB Row Per Arm @ 20×1 Tempo/8 Hang Power Cleans/100 Feet OH Plate Walk/Max Calorie Row With Time Remaining

Performance (RX):

3 Rope Climbs/9 Power Cleans (135/95)/3 Wall Walks/Max Calorie Row With Time Remaining

Competition/Sport (RX+):

12 HSPU/6 Squat Cleans (185/125)/4 Rope Climbs/Max Calorie Row With Time Remaining

Cool Down

*BB Quad Smash

*Grasshopper Hold

*Runner’s Stretch

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

5 Rounds: (1 Minute Max Effort @ Each Station)

-Ball Slams (30/20)

-Calorie Row

-Toes 2 Rings (Scaled=Ab Mat Situps)

-KBS (1.5/1.0)

-Rest 2 Minutes Between Rounds-

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

:40 Bike Easy/:30 Bike Moderate/:20 Bike Fast

10 KB Halos Each Direction

10 Single Leg KB Deadlifts

10 KB Good Mornings

15 Russian KBS

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

EMOM For 20 Minutes: (40 Seconds @ Each Station)

1st: Max Effort Alternate DB Power Snatch (Rx=40/25)(RX+=2.0/1.5)

2nd: Max Effort Calorie Bike

3rd: Max Effort KBS RX=1.5/1.0)(RX+=2.0/1.5)

4th: Max Effort Ab Mat Situps/(RX)=Toes 2 Rings/(RX+)=Toes 2 Bar

5th: Rest

*ROTATE ORDER For Busy Classes*

B.: Metcon (Time)

For Time:

400 M Double KB Farmers Carry

*Health/Function: Challenging Weight

*Performance (RX): (1.5/1.0; Green/Yellow)

*Competition/Sport (RX+): (2.0/1.5; Red/Green)

Cool Down

*LAX Ball Scapula

*Banded Elbow Opener

*Banded Shoulder Sink