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
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
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
*Begin 1st Set At 5 Rep Max From 2 Weeks Ago*
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
FOLLOW ROM WOD OR BELOW:
*LAX Ball Scapula
*LAX Ball Pec Minor
*Banded Shoulder Sink
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
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-
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
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
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
*AT THE 15 MINUTE MARK BEGIN PART B*
ALL PROGRAMS:
10 MINUTE MAX EFFORT CALORIE BIKE
*LAX Ball Scapula
*Foam Roll Quads
*Banded Hamstring Distraction
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
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
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
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
*LAX Ball Forearms
*LAX Ball Lats
*BB Quad Smash
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
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
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)
*Butterfly
*Runner’s Stretch
*KB Calf Smash
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*
