WOD

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Knee To Chest

High Knees

Buttkicks

Power Skips

Karaoke Shuffle

+

20 Bar Kips

20 Scap Pulls

20 Good Mornings

10 Sampson Lunges Per Leg

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

*Wear Weighted Vest If You Have One*

10 Rounds:

10 Pullups (Subs=Banded Or Jumping/Ring Rows)

15 DB Goblet Squats (40/25)

20 Ab Mat Situps

300 M Run (Split Run 150 M Per Person)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Lat Distraction

*Banded Shoulder Sink

*BB Quad Smash

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

Every 3 Minutes For 33 Minutes:

150 M Run

10 KBS (1.5/1.0)

4 Devil’s Press (40/25)

450 M Bike

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Calorie Bike (Increase Pace Each :30)

2 Minute Calorie Row (Increase Pace Each :30)

+

:30 Child’s Pose

:30 Cobra Pose

10 Wide Legged Good Mornings

10 Single Leg KB Deadlift Per Leg

10 Russian KBS

Metcon

A.: Metcon (Calories)

ALL PROGRAMS:

Max Effort Calorie Row In 12 Minutes
-Rest 7 Minutes Between A+B-

Busy Classes Half The Group Can Do B Then A

B.: Metcon (AMRAP – Reps)

12 Minute AMRAP:

Health/Function

(8/6) Calorie Bike

10 KBS Or Russian KBS

Performance (RX)

10 KBS (1.5/1.0)

5 Calorie Bike

*Increase By 5 Reps Each New Round

Competition/Sport (RX+)

(25/20) Calorie Bike

15 KBS (2.0/1.5)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Pretzel Hold

*Olympic Wall Squat

*Banded Elbow Opener

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

EMOM For 36 Minutes:

1st: 12-15 Russian KBS (1.5/1.0)

2nd: 9-12 Burpees

3rd: 100 Feet Double KB Farmers Carry (1.5/1.0)

4th: 8-10 Toes 2 Rings

5th: 150 M Run

6th: Rest

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike Warm Up (increase Pace Each Minute)

+

1 Minute Banded Elbow Opener Per Side

:30 Banded Around The World’s

:30 Banded Pass Thrus

+

Warm Up Snatch Movement

Metcon

A.: Metcon (Weight)

Every Minute On The Minute For 7 Minutes:

Health/Function:

7 DB Hang Power Snatch Per Arm

Performance (RX)

3-4 Power Snatch; Start Light And Increase Weight Every Other Set

Competition/Sport (RX+)

Max Effort Squat Snatch In :25; Use 65-70% 1RM

B.: Metcon (Calories)

4x 1:15 On/:45 Off

*Score Equals Max Effort Calorie Bike*

Health/Function

9 Over The Shoulder Ball Slams (Moderate Weight)

6 Burpees Or Half Burpees

Max Effort Calorie Bike

Performance (RX)

9 Over The Shoulder Ball Slams (50/30)

9 Lateral Burpees Over Slam Ball

Max Effort Calorie Bike

Competition/Sport (RX+)

12 Strict HSPU

6 Burpee Pullups

Max Effort Calorie Bike

C.: Metcon (No Measure)

EMOM For 5 Minutes:

Health/Function:

8-12 Weighted Ab Mat Situps

Performance (RX):

100 Feet Double KB OH Walk

Competition/Sport (RX+)

5-6 Double KB Turkish Situps

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Shoulder Opener

*Banded Sink

*Banded Lat Distraction

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

10 Rounds:

3 DB Renegade Rows (40/25)

6 DB Goblet Squats (40/25)

9 Alternating DB Snatch (40/25)

12/10 Calorie Row

24 Double Unders (24 Singles+6 Broad Jumps)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Banded Ankle Distraction Per Leg

+

10 Elephant Toe Touches

10 Sampson Lunges (5 Per Leg)

10 Alternating Toe Touches

10 Grasshoppers (5 Per Leg)

+

1 Minute Hold Bottom Of Squat (Use The Cage)

Weightlifting

A.: Front Squat (Build To A 1 Rep Max)

Health/Function:

5X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

3X3 Minutes On/1 Minute Off

*Score Equals Max Effort Reps*

Health/Function:

10 Hang Power Cleans (Moderate Weight)

75 Jump Rope Singles

20 Lunges (10/Leg)

Max Effort Wall Balls With Time Remaining

Performance (RX)

10 Power Cleans (95/65)

50 Double Unders

5 Front Rack Lunges Per Leg (95/65)

Max Effort Thrusters (95/65) With Time Remaining

Competition/Sport (RX+)

12 Power Cleans (115/75)

75 Double Unders

6 Squat Cleans (115/75)

Max Effort Thrusters (115/75) With Time Remaining

Cool Down

FOLLOW ROM WOD OR BELOW:

*Grasshopper Hold

*Butterfly

*Broken Toe Hold

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 2 Minutes Between Each AMRAP

*Pick Up Where You Left Off*

1000 M Bike

10 Pullups

10 Burpees

15 Air Squats

20 Ab Mat Situps

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Row (Increase Pace Each minute)

+

5 Yoga Pushups

5 Side Plank Openers Per Side

5 Shoulder Thrus Per Side

5 Shoulder CARS Per Side

10 Shoulder Pulses

Weightlifting

A.: Push Press (Build To A 1 Rep Max)

-SELECT PUSH PRESS OR BENCH PRESS-

A.: Bench Press (Build To A 1 Rep Max)

-SELECT BENCH PRESS OR PUSH PRESS-

Metcon

B.: “Tomahawk” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Bar Muscle Ups

15 Burpees

21/16 Calorie Row

Health/Function Option:

12 Minute AMRAP:

9 Ring Rows OR 6 Strict Chinups

9 Burpees

15/12 Calorie Row

Cool Down

FOLLOW ROM WOD OR BELOW:

*T-Spine Foam Roller Hold

*Banded Lat Distraction

*Banded Shoulder Sink

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

30/24 Calorie Row

25 Ab Mat Situps

200 M Run

15 KBS (1.5/1.0)

10 Box Over Jumps (24/20″)

5 Wall Walks