WOD

5/15/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

7 Minute AMRAP (Light Pace)

12 Bar Kips

10 Scap Pulls

8 Ring Rows

6 Walking Lunges Per Leg

125 M Run

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 3 (Partners Alternate 400 M Runs)

*1 Person Works Inside

*1 Person 400 M Run

*1 Person Rests

*Wear Weight Vest If You Have One*

26 Minute AMRAP:

10 Pullups

20 Pushups

30 Air Squats

*Each Run Counts As 2 Rounds Towards AMRAP Total

5/14/2021

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

100 M Run

5 Lying Rope Pulls

20 Shoulder Taps

:30 Handstand Hold Or Plank Hold

10 Half Burpees

40 Bounding Jumps

100 M Run

Metcon

A.: Metcon (Time)

Health/Function 3 Rounds/Rest 5 Minutes Between Rounds

300 M Run/100 M OH Plate Walk/20 Walking Lunges/10 Ring Rows/8 Burpees/12 Ab Mat Situps

Performance (RX) 3 Rounds/Rest 5 Minutes Between Rounds

100 M OH Plate Walk (45/25)/10 Strict Chinups/10 Knees To Elbows/10 Burpee Over DB/20 Double DB Lunges (40/25)/400 M Run

Competition/Sport (RX+) 3 Rounds/Rest 5 Minutes Between Rounds

100 Feet Handstand Walk/5 Rope Climbs/10 Burpees To 6″ OH Reach/20 Double KB Lunges (10/Leg)(2.0/1.5)/600 M Run

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Shoulder Opener

*LAX Ball Front Deltoid

*Couch Stretch

5/14/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

800 M Row/20 Burpees/20 Ring Rows/30 Ab Mat Situps

600 M Row//16 Burpees/16 Ring Rows/24 Ab Mat Situps

400 M Row/12 Burpees/12 Ring Rows/18 Ab Mat Situps

200 M Row/8 Burpees/8 Rings Rows/12 Ab Mat Situps

+

Buy Out: 200 M OH Plate Walk (45/25)

5/14/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

100 M Run

5 Lying Rope Pulls

20 Shoulder Taps

:30 Handstand Hold Or Plank Hold

10 Half Burpees

40 Bounding Jumps

100 M Run

Metcon

A.: Metcon (Time)

Health/Function 3 Rounds/Rest 5 Minutes Between Rounds

300 M Run/100 M OH Plate Walk/20 Walking Lunges/10 Ring Rows/8 Burpees/12 Ab Mat Situps

Performance (RX) 3 Rounds/Rest 5 Minutes Between Rounds

100 M OH Plate Walk (45/25)/10 Strict Chinups/10 Knees To Elbows/10 Burpee Over DB/20 Double DB Lunges (40/25)/400 M Run

Competition/Sport (RX+) 3 Rounds/Rest 5 Minutes Between Rounds

100 Feet Handstand Walk/5 Rope Climbs/10 Burpees To 6″ OH Reach/20 Double KB Lunges (10/Leg)(2.0/1.5)/600 M Run

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Shoulder Opener

*LAX Ball Front Deltoid

*Couch Stretch

5/13/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (4 Rounds for time)

Every 8 Minutes For 32 Minutes:

500 M Run

30/24 Calorie Bike

20 Over The Shoulder Ball Slams (40/30)

20 Walking Lunges

5/13/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Row (Increase Pace Each :30)

+

10 Sampson Lunges (5/Leg)

10 Squat Toe Holds

20 Air Squats With Thumbs On Shoulders

+

Warm Up Clean Complex

Metcon

A.: Metcon (Weight)

4 Sets; Increase Weight Each Set

Health/Function

2 Below The Knee Hang Power Cleans+2 Above The Knee Hang Power Cleans+2 Front Squats

Performance (RX)

2 Power Cleans+2 Hang Squat Cleans+2 Front Squats

Competition/Sport (RX+)

1 Squat Clean+2 Power Cleans+1 Squat Clean+2 Front Squats

B.: Metcon (3 Rounds for time)

Every 6 Minutes For 18 Minutes:

Health/Function

18 Russian KBS/250 M Row/12 Over The Shoulder Ball Slams/250 M Row

Performance (RX)

15 Hang Power Cleans (95/65)/15 Over The Shoulder Ball Slams (50/30)/600 M Row

Competition/Sport (RX+)

400 M Row/15 Hang Power Cleans (115/85)/400 M Row/10 Over The Shoulder Ball Slams (100/75)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Wrist Distraction

*LAX Ball Lats

*Grasshopper Hold

5/12/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Max Reps DB Push Press (35/20)

1 Minute Max Reps Double Unders

1 Minute Max Reps Calorie Row

1 Minute Max Reps KBS (1.5/1.0)

-1 Minute Rest-

5/12/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Bike (Increase pace each minute)

1 Minute Jumping Jacks

1 Minute KB Halo (:30 Each Way)

1 Minute KB Windmill (:30 Each Way)

10 Empty Bar Push Press

Weightlifting

A.: Push Press (2X4 Reps; 3X3 Reps)

-Select Push Press Or Push Jerk-

A.: Push Jerk (2X4 Reps; 3X3 Reps)

-Select Push Jerk Or Push Press-

Metcon

B.: Metcon (Time)

Health/Function: 4 Rounds:

10/8 Calorie Bike

50 Singles

6 Broad Jumps

-Rest 1 Minute-

Performance (RX) 3 Rounds:

30 Double Unders

10 Broads Jumps

15/12 Calorie Bike

-Rest 1 Minute-

Competition/Sport (RX+) 3 Rounds:

60 Double Unders

20/16 Calorie Bike

-Rest 1 Minute-

C.: Metcon (No Measure)

Accumulate 75 Banded Pull Aparts

Cool Down

FOLLOW ROM WOD OR BELOW:

*LAX Ball Tricep

*Banded Elbow Opener

*Broken Toe

5/11/2021

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

5 Rounds/Rest 2 Minutes Between Rounds:

400 M Run

10 Burpees

12 Hand Release Pushups

14 Alternating DB Snatches (40/25)

16 Air Squats

*Rotate Different Order Each Round*

5/11/2021

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Half Burpees

10 Light DB Snatches Per Arm

125 M Run

5 Half Burpees

125 M Run

10 Yoga Pushups

5 Half Burpees

Metcon

A.: Metcon (Time)

4 Rounds/Rest 3 Minutes Between Rounds

*Rotate Different Order Anyway You Want Each Round*

Health/Function

300 M Run/12 Burpees/8 DB Hang Snatch Per Arm/10 Cage Assisted Pushups

Performance (RX)

400 M Run/16 Burpees/16 Alternating DB Snatch (40/25)/16 Hand Release Pushups

Competition/Sport (RX+)

500 M Run/20 Burpees/20 Alternating DB Snatch (50/35)/10 HSPU/10 Clapping Pushups

Cool Down

FOLLOW ROM WOD OR BELOW:

*BB Calf Smash

*Butterfly

*Warrior Pose