WOD

Endurance – Tue, Dec 6

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Reps)

EVERY MINUTE ON THE MINUTE FOR 40 MINUTES:

1ST: 3-5 WALL WALKS + 5-6 KIPPING PULLUPS

2ND: 40-50 DOUBLE UNDERS

3RD: 12-15 WALL BALLS (20/14)

4TH: 8-12 CALORIE BIKE

5TH: REST

WOD – Tue, Dec 6

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

A.: Shoulder Press (BUILD TO A 3 REP MAX IN 15 MINUTES)

B.: Shoulder Press (1 SET OF MAX EFFORT REPS AT 80% OF PART A)

Metcon

EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:

1ST: 8-10 BOX DIPS/STRICT RING DIPS/RING PUSHUPS @ 30X1 TEMPO

2ND: 6-9 WEIGHTED OR NON- WEIGHTED STRICT CHIN UPS OR RING ROWS @ 30X1 TEMPO

3RD: 200 FEET OH PLATE WALK OR DOUBLE KB OH WALK

4TH: REST

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BANDED PEC OPENER

*LAX BALL PEC MINOR

*BANDED LAT OPENER W/ WALL BALL ON BACK

Endurance – Mon, Dec 5

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (AMRAP – Reps)

3X9 MINUTE AMRAP’S/REST 3 MINUTES

50 M WALKING LUNGES

10 DB RENEGADE ROWS (40/25)

15 BURPEES

20 DB PUSH PRESS (40/25)

25 MED BALL CLEANS (20/14)

MAX EFFORT CALORIE ROW W/ TIME REMAINING

WOD – Mon, Dec 5

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE (INCREASE PACE EACH MINUTE)

:30 HOLD BOTTOM OF SQUAT (USE CAGE)

:30 ANKLE PULSES PER LEG

:30 GRASSHOPPERS

:30 FRONT RACK ELBOW PIVOTS

:30 GOOD MORNINGS

:30 FRONT SQUATS

Weightlifting

A.: OLYMPIC LIFTING COMPLEX (Weight)

EVERY 3 MINUTES FOR 18 MINUTES:

2 SQUAT CLEANS+3 FRONT SQAUTS

*BUILD TO A CHALLENGING COMPLEX*

Metcon

B.: Metcon (AMRAP – Reps)

3X4 MINUTE AMRAP’S/REST 2 MINUTES

HEALTH/FUNCTION:

10/8 CALORIE BIKE

20 WALKING LUNGES

12RUSSIAN KBS

6 BURPEES

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

PERFORMANCE (RX)

12 DB DEVIL’S PRESS (40/25)

24 ALTERNATING JUMPING LUNGES

MAX EFFORT CALORIE BIKE W/ TIME REMAINING

COMPETITION/SPORT (RX+)

16 DOUBLE DB BOX STEP OVERS (50/35)(20/16″)

24/20 CALORIE BIKE

MAX EFFORT DB DEVIL’S PRESS W/ TIME REMAINING

Cool Down

FOLLOW PLIABILITY OR BELOW:

*LAX BALL GLUTES

*BANDED COUCH STRETCH

*BANDED LAT DISTRACTION

Open Gym – Sun, Dec 4

Indian Land CrossFit – Open Gym

Warm-up

GENERAL WARM UP:

4 MINUTE ROW

2 MINUTE BANDED WRIST DISTRACTIONS

30 WRIST ROTATIONS

20 BANDED GOOD MORNINGS

15 EMPTY BAR GOOD MORNINGS

10 EMPTY BAR PUSH PRESS

SPECIFIC WARM UP: 3 ROUNDS:

7 DEADLIFTS

5 HANG POWER CLEAN

3 PUSH PRESS

REST 1 MINUTE/INCREASE WEIGHT EACH ROUND

A.: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*SCALE WEIGHT ACCORDINGLY*

*STIMULUS IS FOR THE WOD TO BE COMPLETED UNDER 15 MINUTES (3 MINUTE ROUNDS AT MOST)

Metcon

Cool Down

FOLLOW PLIABILITYOR BELOW:

*LYING SHOULDER ROTATION

*BANDED HAMSTRING DISTRACTION

*DB BUTTERFLY HOLD

WOD – Sat, Dec 3

Indian Land CrossFit – WOD

Warm-up

PARTNER A: 3 MINUTE ROW

PARTNER B: 6 INCHWORM PUSHUPS

12 ALTERNATING CAT/COW

24 BAR KIPS

32 STANDING CALF RAISES

40 BOUNDING JUMPS

Metcon

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

3X8 MINUTE AMRAP’S/REST 2 MINUTES

*PICK UP WHERE YOU LEFT OFF*

8 WALL WALKS

16 TOES 2 BAR (SUB=KNEES TO ELBOWS)

32/25 CALORIE ROW

64 DOUBLE UNDERS (128 DRAG ROPE SINGLES)

Cool Down

FOLLOW PLIABILITY OR BELOW:

*FOAM ROLL MID BACK

*CAT/COW

*BOX PIGEON HOLD

Open Gym – Fri, Dec 2

Indian Land CrossFit – Open Gym

Warm-up

20 DB ON KNEE ANKLE PULSES

20 ALTERNATING BIRD DOGS

20 ALTERNATING ELEPHANT TOE TOUCH

15 SINGLE DB GOOD MORNING

10 HIP CIRCLES EACH DIRECTION

10 DB GOBLET SQUAT W/ 1 SECOND HOLD AT BOTTOM

Weightlifting

A.: Back Squat (EVERY :90 FOR 8 SETS COMPLETE THE FOLLOWING:
3 BACK SQUATS @60-65% ONLY

*FOCUS ON SPEED OUT OF THE BOTTOM OF THE SQUAT)

*SELECT BACK SQUATS OR OVERHEAD SQUATS*

A.: Overhead Squat (EVERY :90 FOR 8 SETS COMPLETE THE FOLLOWING:
3 OVERHEAD SQUATS @60-65% ONLY

*FOCUS ON SPEED OUT OF THE BOTTOM OF THE SQUAT)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME:

HEALTH/FUNCTION:

10 KB SUMO DEADLIFT HIGH PULL

10 WALL BALLS

200 M RUN

PERFORMANCE (RX):

7 POWER CLEANS (115/85)

14 WALL BALLS (20/14)

200 M RUN

COMPETITION/SPORT (RX+):

6 POWER CLEANS (155/105)

12 WALL BALLS (30/20)

300 M RUN

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*KB CALF SMASH

*BANDED ANKLE DISTRACTION

Endurance – Fri, Dec 2

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (6 Rounds for time)

6 ROUNDS: REST 1 MINUTE AFTER EACH ROUND

300/275 M ROW

12 KBS (1.5/1.0)

15 BOX OVER JUMPS (20/16″)

18 AIR SQUATS

300 M RUN

WOD – Fri, Dec 2

Indian Land CrossFit – WOD

Warm-up

20 DB ON KNEE ANKLE PULSES

20 ALTERNATING BIRD DOGS

20 ALTERNATING ELEPHANT TOE TOUCH

15 SINGLE DB GOOD MORNING

10 HIP CIRCLES EACH DIRECTION

10 DB GOBLET SQUAT W/ 1 SECOND HOLD AT BOTTOM

Weightlifting

A.: Back Squat (EVERY :90 FOR 8 SETS COMPLETE THE FOLLOWING:
3 BACK SQUATS @60-65% ONLY

*FOCUS ON SPEED OUT OF THE BOTTOM OF THE SQUAT)

*SELECT BACK SQUATS OR OVERHEAD SQUATS*

A.: Overhead Squat (EVERY :90 FOR 8 SETS COMPLETE THE FOLLOWING:
3 OVERHEAD SQUATS @60-65% ONLY

*FOCUS ON SPEED OUT OF THE BOTTOM OF THE SQUAT)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME:

HEALTH/FUNCTION:

10 KB SUMO DEADLIFT HIGH PULL

10 WALL BALLS

200 M RUN

PERFORMANCE (RX):

7 POWER CLEANS (115/85)

14 WALL BALLS (20/14)

200 M RUN

COMPETITION/SPORT (RX+):

6 POWER CLEANS (155/105)

12 WALL BALLS (30/20)

300 M RUN

Cool Down

FOLLOW PLIABILITY OR BELOW:

*BB QUAD SMASH

*KB CALF SMASH

*BANDED ANKLE DISTRACTION

Endurance – Thu, Dec 1

Indian Land CrossFit – Endurance

Warm-up

COACH’S CHOICE

Metcon

A.: Metcon (No Measure)

EVERY 3 MINUTES FOR 27 MINUTES COMPLETE THE FOLLOWING:

50 M OH PLATE WALK (45/25)

6 DB RENEGADE ROW S (40/25)

9 TOES 2 RINGS

12/9 CALORIE BIKE