WOD

9/27/2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

400 M Run

40 DB Push Press (35/20)

600 M Run

60 Burpees

800 M Run

80 Box Step Ups (24/20″)

1000 M Run

100 AB Mat Situps

9/27/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Banded Pass Thrus

15 Band Around The World’s Each Direction

10 Shoulder CARS Each Direction

10 Shoulder Pulses Per Arm

20 Box Step Ups

10 Empty Bar Press

Weightlifting

A.: Shoulder Press (3-3-3-3-3 In 20 Minutes)

*Begin 1st Set At 5 Rep Max From 2 Weeks Ago*

B.: Shoulder Press (1 Set Max Effort Reps @ 80% Final Set Of Part A)

Metcon

C.: Metcon (Time)

Health/Function:4 Rounds:

6 Push Press/6 Burpees/10 Box Step Ups/200 M Run

Performance (RX) 3 Rounds:

10 Push Press (95/65)/10 Burpee Box Jumps (24/20″)/400 M Run

Competition/Sport (RX+) For Time:

12 Burpee Box Jumps (24/20″)/6 Muscle Ups

10 Burpee Box Jumps/5 Muscle Ups

8 Burpee Box Jumps/4 Muscle Ups

6 Burpee Box Jumps/3 Muscle Ups

4 Burpee Box Jumps/2 Muscle Ups

2 Burpee Box Jumps/1 Muscle Up

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Scapula

*LAX Ball Pec Minor

*Banded Shoulder Sink

9/25/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute LAX Ball Pec Minor

1 Minute LAX Ball Scapula

1 Minute LAX Ball Lats

+

10 Yoga Pushups

20 Box Step Ups

40 Jumping Jacks

Metcon

Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

6 Rounds:

1 Minute Max Effort DB Renegade Rows (40/25)

1 Minute Max Effort Ball Slams (30/20)

1 Minute Max Effort Box Over Jumps (20/16″)

1 Minute Max Effort Knees To Elbows

-Rest 1 Minute-

9/24/2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

For Time:

(30/24) Calorie Bike

40 Alternating DB Snatch (40/25)

(30/24) Calorie Bike

40 Pullups

(30/24) Calorie Bike

-Rest 5 Minutes-

For Time:

40-30-20-10

Calorie Row

Ab Mat Situps

Double Unders

9/24/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Row OR Bike

+

10 DB Halos Each Direction

10 DB High Hang Pull Per Arm

10 Alt. DB Snatch (Lighter Weight)

20 Bar Kips

Metcon

A.: Metcon (Time)

Health/Function: 4 Rounds

10 DB Hang Snatch Left/10 DB Hang Snatch Right/12 Jumping Pullups Or 8 Banded Pullups/(12/10) Calorie Row

Performance (RX) For Time:

30 Alternating DB Snatch (40/25)/(20/16) Calorie Row

20 Pullups/(20/16) Calorie Row

20 Pullups/(20/16) Calorie Row

30 Alternating DB Snatch (40/25)

Competition/Sport (RX+) For Time:

(15/12) Ring Muscle Ups/(50/40) Calorie Row/30 CTB Pullups/(25/20) Calorie Row

B.: Metcon (Calories)

*AT THE 15 MINUTE MARK BEGIN PART B*

ALL PROGRAMS:

10 MINUTE MAX EFFORT CALORIE BIKE

Cool Down

*LAX Ball Scapula

*Foam Roll Quads

*Banded Hamstring Distraction

9/23/2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Reps)

7X3 Minute AMRAP’s/Rest 2 Minutes

6 Hang Power Clean+Push Press (95/65)

9 Wall Balls (20/14)

12 Burpees

Max Effort Calorie Bike With Time Remaining

9/23/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Hold Bottom Of Squat Hold

10 Alternating Cat/Cow

10 Wrist Sit Backs

10 Wrist Circles Clockwise/Counter Clockwise

20 Alternating Wrist Holds (10/Side)

+

Warm Up Clean Complex

Weightlifting

A.: Metcon (Weight)

Every :90 For 8 Sets:

Health/Function: 2 Hang Power Cleans+2 Push Press

Performance (RX): 1 Hang Power Clean+1 Power Clean+2 Push Press

Competition/Sport (RX+):1 Squat Clean+1 Shoulder To Overhead

Metcon

B.: Metcon (AMRAP – Reps)

3X3 Minute AMRAP’s/Rest 3 Minutes Between AMRAP’s

*Score Equals # Of Burpees*

Health/Function:

12 KBS/12 Wall Balls/9 KBS/9 Wall Balls/Max Effort Burpees Or Half Burpees With Time Remaining

Performance (RX)

12 Power Cleans (115/85)/24 Wall Balls (20/14)/Max Effort Lateral Burpees With Time Remaining

Competition/Sport (RX+)

10 Squat Clean Thrusters (115/85)/15 OHS (115/85)/Max Effort Bar Facing Burpees With Time Remaining

Cool Down

*LAX Ball Forearms

*LAX Ball Lats

*BB Quad Smash

9/22/2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

38 Minute AMRAP:

300 M Run

10 Toes 2 Rings

15 Over The Shoulder Ball Slams (50/30)

250 M Row

100 M Slamball Front Rack Carry (50/30)

30 Walking Lunges

9/22/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Bike (Increase Pace Each Minute)

1 Minute DB On Top Of Knee Hold Per Leg

10 Sampson Lunges With Cross Body Stretch

30 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 Minute AMRAP:

Health/Function

10 Lying Leg Raises/20 Box Step Ups/300 M Run/750 M Bike

Performance (RX)

1250 M Bike/20 Double DB Walking Lunges (40/25)/20 Weighted Ab Mat Situps (25/15)/600 M Run (2X300M)

Competition/Sport (RX+)

1000 M Run/2000 M Bike/25 GHD Situps/20 Double DB Box Step Overs (20/16″)(50/35)

Cool Down

*Butterfly

*Runner’s Stretch

*KB Calf Smash

9/21/2021

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (Time)

Every 6 Minutes For 36 Minutes:

24/20 Calorie Row

4 Wall Walks

12 Ring Rows

12 Hand Release Pushups

48 Double Unders

*Score Equals Slowest Round*