WOD

7/6/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

4 Yoga Pushups

4 Shoulder Thru Holds Per Arm

8 Bar Kips

8 Ring Rows

24 Jumping Jacks

Weightlifting

A.: Shoulder Press (5X2 Reps @ 85%+ @ 20×1 Tempo; Rest 2 Mins)

Health/Function:

4X5-6 Reps @ 20×1 Tempo

-Select Shoulder Press OR Bench Press-

A.: Bench Press (5X2 Reps @ 85%+ @ 20×1 Tempo; Rest 2 Mins)

Health/Function:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (No Measure)

EMOM For 16 Minutes:

Health/Function

1st: 8-10 Double DB Incline Row @ 20×1 Tempo

2nd: 5-6 SA DB Press Per Arm @ 20×1 Tempo

3rd: 50 M Double KB Farmers Carry AHAP

4th: Rest

Performance (RX)

1st: 6-10 CTB Pullups (Pullups)

2nd: 5-6 SA DB Press Per Arm @ 20×1 Tempo

3rd: 50 M Double KB Farmers Carry AHAP

4th: Rest

Competition/Sport (RX+)

1st: 3-5 Ring OR Bar Muscle Ups

2nd: 5-6 SA DB Press Per Arm @ 20×1 Tempo

3rd: 50 M Double KB Farmers Carry AHAP

4th: Rest

At Home WOD

HOME: Metcon (No Measure)

Every Minute On The Minute For 30 Minutes:

1st: 8-12 Pushups @ 20×1 Tempo

2nd: 8-10 SA DB/KB Row Per Arm @ 20×1 Tempo

3rd: 5-6 SA DB/KB Press Per Arm @ 20×1 Tempo

4th: 40 M SA DB/KB Farmers Walk Per Arm

5th: Rest

Cool Down

*LAX Ball Pec

*Banded Pec Opener

*Banded Elbow Opener

7/4/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds)

Teams Of 2 (1 Works/1 Rests)

Every 3 Minutes Complete The Following:

125 M Run

4 Burpees

4 DB Goblet Lunges (40/25) (Total Lunges)

*Reps Go Up By 4 Each New Round (Ex: 4/8/12/16)

*Workout Ends When You Can Not Complete Round Within 3 Minutes

7/3/2020

Indian Land CrossFit – Endurance

Warm-up

Metcon (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

400 M Run

40 Over The Shoulder Ball Slams (40/25)

1500 M Bike

30 DB Hang Power Snatch Per Arm (40/25)

800 M Run

20 DB Goblet Squats (40/25)

1500 M Bike

10 DB Devil’s Press (40/25)

400 M Run

7/3/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

900 M Bike (Increase Pace Each 300 M)

+

2x:

5 Grasshoppers/Leg

5 Sampson Lunges/Leg

5 1 1/4 Air Squat

Weightlifting

A.: Front Squat (5X3 Reps @ 20×1 Tempo @ 75%+ 1RM)

Health/Function:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function

8 Over The Shoulder Ball Slams/8 DB Hang Snatch (4/Arm)/(10/8) Cal Bike

Performance (RX)

8 Med Ball Squat Cleans (50/30)/4 DB Devils Press (40/25)/(12/9) Cal Bike

Competition/Sport (RX+)

5 Med Ball Squat Cleans (100/50)/5 DB Devils Press (50/35)/(15/12) Cal Bike

At Home WOD

Metcon (Time)

5X4 Minute AMRAP’s/Rest 2 Minutes Between AMRAP’s

*Pick Up Where You Left Off

30 Jumping Jacks

10 Burpees

20 Walking Lunges

8 Burpees

15 KB/DB Swing Per Arm

6 Burpees

10 DB/KB Goblet Squat (Air Squat)

4 Burpees

Cool Down

*BB Quad Smash

*Banded Couch Stretch

*Box Pigeon

7/2/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

4 Rounds:

125 M Run

20 DB Push Press (40/25)

125 M Run

15 Ring Rows

125 M Run

10 DB Renegade Rows (40/25)

-Rest 2 Minutes Between Rounds-

7/2/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 DB Halos

10 Single Arm DB Press Per Arm

10 Increasing Arm Circles Each Direction

10 Bar Kips

10 Ankle Pulses

10 Empty Bar Push Press

Weightlifting

A.: Push Press (5X2 Reps; Rest 2 Mins)

Competition/Sport (RX+)

5X1 Push Press+1 Push Jerk

Metcon

B.: Metcon (Time)

3 Rounds (Rest 2 Minutes Between Rounds)

Health/Function

10 Single Arm DB Row Per Arm/125 M Run/10 DB Push Press/125 M Run

Performance (RX)

12 Pullups/200 M Run/12 Push Press (95/65)/200 M Run

Competition/Sport (RX+)

3 Rope Climbs/300 M Run/6 Bar Muscle Ups/300 M Run

*18 Minute CAP

At Home WOD

A.: Metcon (Time)

10 Rounds:

8 DB Push Press

8 DB Single Arm Row Per Arm

10 (10 M Shuttle Sprint)

20 Lateral Skaters

-Rest 1 Min-

Cool Down

*LAX Ball Pec

*Banded Bully

*Banded Pec Opener

7/1/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

3 Rounds:

25 Box Jumps (20/16)

30/24 Calorie Row

25 KBS (1.5/1.0)

30/24 Calorie Row

-Rest 3 Minutes Between Rounds-

7/1/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Calorie Row Slow

6 Calorie Row Moderate

7 Calorie Row Fast

+

10 Wide Legged Good Mornings

15 Spinal Twists

15 Scorpion Twists

15 Glute Bridges

10 Good Mornings

Weightlifting

A.: Deadlift (4X5-6 Reps @ 20×1 Tempo @ 70-75%; Rest 2 Mins)

Metcon

B.: Metcon (Time)

Health/Function

4 Rounds:

10 Box Step Ups

10/8 Calorie Row

10 RussianKBS

Performance (RX)

3 Rounds:

10 Box Over Jumps (24/20″)

15/12 Calorie Row

10 KBS (1.5/1.0)

Competition/Sport (RX+)

40 Box Over Jumps (30/24″)

60/48 Calorie Row

40 KBS (2.0/1.5)

*10 Minute Time CAP*

At Home WOD

A.: Metcon (Weight)

EMOM FOR 10 Minutes:

6-8 Deadlifts @ 40×1 Tempo

*Use KB/DB/BB

B.: Metcon (Time)

4 Rounds:

20 Chair Step Ups

200 M Run

15 KB/DB Swings

Cool Down

*Cobra/Child’s Pose

*Cat/Camel

*Banded Hamstring Distraction

6/30/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

6X4 Minute AMRAP’s/Rest 1 Minute

*Pick Up Where You Left Off

300 M Row

25 Double Unders (50 Singles+10 Over The Rower Hops)

15 Ab Mat Situps

10 Burpees

6/30/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

800 M Bike (Increase Pace Each 200 M)

+

:20 Bar Hang

10 Scap Pulls

10 Bar Kips

20 Downward Dog Calf Raises

30 Standing Calf Raises

40 Bounding Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

7X3 Minute AMRAP’s/Rest 1 Minute

*Start Back Where You Left Off

Health/Function

400 M Bike

10 Half Burpees

50 Jump Rope Singles

15 Ab Mat Situps

Performance (RX)

12 Knees To Elbow

500 M Bike

20 Double Unders

8 Burpees

Competition/Sport (RX+)

10 T2B

40 Double Unders

10 Burpees

600 M Bike

At Home WOD

A.: Metcon (AMRAP – Rounds and Reps)

7X3 Minute AMRAP’s/Rest 1 Minute

*Start Back Where You Left Off

125 M Run

8 Burpees

50 Jump Rope Or 25 Double Unders

15 Ab Mat Situps

Cool Down

*Lying Shoulder Rotation

*Couch Stretch

*Banded Pec Opener