WOD

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 800 M Bike (Increase Pace Each 200 M)

Partner B:

10 Ankle Circles Each Direction

10 Ankle Pulses

10 Grasshoppers/Leg

10 Leg Swings Each Direction

10 DB Hang Pulls Per Arm

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

For Time:

25 DB Devil’s Press (40/25)

50 DB Snatch Per Arm (40/25)

100 DB Goblet Squats (40/25)

200/160 Calorie Bike

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Glutes

*Foam Roll Quads

*Pigeon Hold

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

40 Med Ball Squat Cleans

400 M Run With Med Ball

40 Ab Mat Situps With Med Ball

800 M Run With Med Ball

40 Ab Mat Situps With Med Ball

400 M Run With Med Ball

40 Jumping Lunges Per Leg (Ball In Front Rack)

*Med Ball Weight (30/20)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Lat Distraction Per Side

25 Banded Good Mornings

15 Glute Bridges

10 Single Leg KB Deadlift Per Leg

200 M Run

Weightlifting

A.: Deadlift (4×4-5 Reps @ 30×1 Tempo @ 70%+ 1RM For ALL SETS)

Metcon

B.: Metcon (Time)

Health/Function

5 Rounds:

125 M Run With Med Ball

10 Ab Mat Situps

8 Med Ball Cleans

Performance (RX)

4 Rounds:

200 M Run With Med Ball (20/14)

10 Med Ball Cleans (20/14)

15 Ab Mat Situps With Med Ball (20/14)

Competition/Sport (RX+)

3 Rounds:

300 M Run With Med Ball (30/20)

15 Med Ball Cleans (30/20)

15 Toes 2 Bar

Cool Down

FOLLOW ROM WOD OR BELOW:

*Cobra/Child’s Pose Holds

*Grasshopper Hold

*Legs Up Against Wall For 2 Minutes

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

8 Rounds: (Rest 1Minute Between Rounds)

4 Pullups

6 Burpees

8 Air Squats

10 Ab Mat Situps

12/10 Calorie Row

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20/16 Calorie Row

15 Bar Kips

15 Scap Pulls

10 Shoulder Thru Openers/Side

10 Elbow Openers/Side

:20 Hold At Top Of Ring Row

Metcon

A.: “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
-Rest 8 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function:

10/8 Calorie Row

8 Push Press

Performance (RX)

12 Push Press (95/65)

24/20 Calorie Row

Competition/Sport (RX+)

50/40 Calorie Row

20 Shoulder 2 Overhead (165/115)

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Scapula

*Banded Shoulder Cross Body Hold

*Banded Elbow Opener

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

30 Minute AMRAP:

200 M Run

5 DB Renegade Rows (40/25)

7 DB Goblet Squat (40/25)

9 Toes 2 Rings

21 Double Unders (21 Singles+21 Lateral DB Hops)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1250 M Bike (Increase Pace Each 250M)

2 Min KB Quad Smash Per Side

:30 Pigeon Per Side

20 Box Step Ups

10 Air Squats @ 20×1 Tempo

Weightlifting

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

Health/Function: 4X4-5 Reps Working On Depth, Positioning, Tempo, Etc.

Metcon

B.: Metcon (AMRAP – Reps)

2X6 Minute AMRAP’s/Rest 3 Minutes

Health/Function

15 Wall Balls

15 Box Step Ups

15/12 Calorie Bike

Performance (RX)

(35/28) Calorie Bike

20 Box Over Jumps (24/20″)

Max DB Thrusters With Time Remaining (40/25)

Competition/Sport (RX+)

(45/36) Calorie Bike

25 Box Over Jumps (30/24″)

Max KB Thrusters With Time Remaining (1.5/1.0)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Quads

*LAX Ball Hamstring/IT Band Tie In

*Box Pigeon

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

75 KBS (1.5/1.0)

100 M Double KB Farmers Walk (1.5/1.0)

75 Over The Shoulder Ball Slams (50/30)

100 M Double KB Farmers Walk (1.5/1.0)

75 Box Step Ups With KB (1.5/1.0)(20/16″)

100 M Double KB Farmers Walk (1.5/1.0)

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 Alternating Cobra/Child’s Pose

10 Spinal Twists

5 Squat Toe Holds

5 Grasshoppers/Leg

:30 Frogger Hold

Weightlifting

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

-Select Power Clean Or Squat Clean-

A.: Power Clean (Build To A 1 Rep Max)

Health/Function:

Hang Power Clean 5X3-4 Reps; Work On Positioning And Flow Of Movement

Metcon

B.: Metcon (Time)

4 Rounds:

5 Over The Shoulder Ball Slam

100 M Double KB Walk

5 Over The Shoulder Ball Slam

10 KBS

Health/Function=(30/20)(1.0/.75)

Performance (RX)=(50/30)(1.5/1.0)

Competition/Sport (RX+)=(100/75)(2.0/1.5)

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Mid Back With Slam Ball On Top

*Banded Couch

*Bottom Of Squat Hold 2 Minutes

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X8 Minute AMRAP/Rest 3 Minutes

* Pickup Where You Left Off

30 Ab Mat Situps

25/20 Calorie Bike

20 Alternating DB Snatch (40/25)

15 DB Push Press (40/25)

10 Pullups