WOD

6/29/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (No Measure)

EMOM FOR 30 Minutes:

1st: 8-12 Calorie Bike

2nd: 8-12 Plyo Pushups Or Strict Pushups

3rd: 8-12 DB Hang Clean And Jerk Left (40/25)

4th: 8-12 DB Hang Clean And Jerk Right

5th: 8-12 Pullups Or Ring Rows

6th: Rest

6/29/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball LAT 1 Minute Per Side

+

LAX Ball Mid Back 1 Minute Per Side

+

5 Shoulder CARS

10 Shoulder Pulses Upright

10 Shoulder Pulses Sideways

15 Over/Under Hugs

20 Good Mornings

Weightlifting

A.: Shoulder Press (6X3 Reps @ 80-85% @ 20×1 Tempo)

OR BENCH PRESS

A.: Bench Press (6X3 Reps @ 80-85% @ 20×1 Tempo)

Metcon

B.: Metcon (AMRAP – Reps)

EMOM For 12 Minutes

Max Effort Reps In :30 @ Each Station

Health/Function

1st: Hang Power Cleans (Light to Moderate)

2nd: Pushups Or Cage Assisted Pushups

3rd: Ring Rows @ 20×1 Tempo

Performance (RX)

1st: Strict Chinups

2nd: Clapping Pushups

3rd: Hang Power Cleans (115/85)

Competition/Sport (RX+)

1st: Strict CTB Pullups

2nd: Strict HSPU

3rd: Hang Power Cleans (155/105)

At Home WOD

A.: Metcon (AMRAP – Reps)

EMOM FOR 25 Minutes:

Max Effort Reps In :30 @ Each Station

1st: Hand Release Pushups

2nd: Double DB Bent Over Row @ 20×1 Tempo

3rd: DB Clean And OH Right Arm

4th: DB Clean And OH Left Arm

5th: Rest

Cool Down

*Banded Elbow Opener

*LAX Ball Scap

*LAX Ball Front Delt

6/27/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Elephant Walk

Knee To Chest

High Knees

Buttkicks

Power Skips

Karaoke Shuffle

20 Downward Dog Calf Raises

30 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Reps)

6X3 Minute AMRAP’s/Rest 1 Minute Between AMRAP’s

*Score Equals Total Reps

Odd Rounds:

Partner 1 200 M Run

Partner 2 200 M Run

Max Effort Hand Release Pushups With Remaining Time

Even Rounds:

Partner 1 200 M Run

Partner 2 200 M Run

Max Effort Box Jumps (24/20″) With Remaining Time

6/26/2020

Indian Land CrossFit – Endurance

Metcon

Metcon (Time)

For Time:

100 Feet OH Plate Lunge(45/25)/10 DB Renegade Rows (40/25)/(50/40) Cal Bike

75 Feet OH Plate Lunge/8 DB Renegade Rows/(40/32) Cal Bike

50 Feet OH Plate Lunge/6 DB Renegade Rows/(30/24) Cal Bike

25 Feet OH Plate Lunge/4 DB Renegade Rows/(20/16) Cal Bike

6/26/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

7 Calorie Row Slow

6 Calorie Row Moderate

5 Calorie Row Fast

+

10 Wall Sit With Rotations

10 Leg Swings Each Direction

10 Power Jumps

10 Air Squats @ 20×1 Tempo

Weightlifting

A.: Front Squat (4X4 Reps @ 20×1 Tempo @ 75-80% 1RM)

Health/Function:

5X100 Feet Sled Push

+:30 Wall Sit

-Rest 1 Min-

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function

8/6 Calorie Row

12 OH Plate Lunges

8/6 Calorie Row

6 Burpees

Performance (RX)

10/8 Calorie Row

5 DB OH Lunge Per Side (40/25)

10/8 Calorie Row

10 Burpees

Competition/Sport (RX+)

10/8 Calorie Row

10 OHS (95/65)

10/8 Calorie Row

10 Bar Facing Burpees

At Home WOD

Metcon (Time)

4 Rounds:

150 M Run

100 Foot OH Plate Walk

10 Burpees

150 M Run

10 DB Goblet Squats

-Rest 2 Minutes Between Rounds-

Cool Down

*Pigeon Hold On Plate Stack

*Couch Stretch

*LAX Ball Glutes

6/25/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

10 Rounds:

4 Burpees

6 DB Thrusters (35/20)

8 KBS (1.5/1.0)

10 Box Step Ups (24/20″)

200 M Run

-Rest 1 Min Between Rounds-

6/25/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Shoulder Thru Holds/Arm

5 Yoga Pushups

15 Shoulder Taps/Arm

15 Arm Circles

10 Glute Bridges with 1 Sec Pause

10 Pause Push Press

Weightlifting

A.: Push Press (6X2-3 Reps; Rest 2 Mins)

Competition/Sport (RX+)

6X1 Push Press+2 Push Jerk

Metcon

B.: Metcon (Time)

Health/Function

4 Rounds:

12 Russian KBS

8 Box Pushups OR DB Strict Press

Performance (RX)

3 Rounds:

15 KBS (1.5/1.0)

10 Kipping HSPU

Competition/Sport (RX+)

For Time

30 KBS (1.5/1.0)/20 Strict HSPU

20 KBS/15 Strict HSPU

10 KBS/10 Strict HSPU

*10 Minute CAP

At Home WOD

A: Metcon (Time)

6 Rounds:

12 KB/DB Swing

8 KB/DB Strict Press

6 Burpees

-Rest 1 Minute Between Rounds-

Cool Down

*Pec Opener

*LAX Ball Lat

*Scorpion Hold

6/24/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4X6 Minute AMRAP’s/Rest 2 Minutes

*Start Back Where You Left Off From

(50/40) Calorie Bike

50 Walking Lunges

400 M Run

25 Ball Slams (30/20)

6/24/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15/12 Calorie Bike (Increase Pace Each 5/4 Calories)

5 Knee To Chest Hold

5 Grasshoppers/Leg

10 Spinal Twists

20 Downward Dog Calf Raise/Leg

25 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4X5 Minute AMRAP’s/Rest 3 Mins

*Start Back Where You Stopped From

Health/Function

200 M Run/12 Walking Lunges/(12/9) Calorie Bike/10 Ball Slams

Performance (RX)

300 M Run/20 Walking Lunges/(20/16) Calorie Bike/15 Ball Slams (30/20)

Competition/Sport (RX+)

400 M Run/30 Jumping Lunges Total/(30/24) Calorie Bike/20 Ball Slams (50/30)

At Home WOD

A.: Metcon (AMRAP – Rounds and Reps)

4X5 Minute AMRAP’s/Rest 3 Mins

*Start Back Where You Stopped From

400 M Run

20 Air Squats

30 Walking Lunges

Cool Down

*Pigeon

*Butterfly

*Wall Sit+Reach

6/23/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 Minute AMRAP:

300 M Run

32 Double Unders (64 Singles+12 DB Lateral Hops)

20 Ab Mat Situps

12 KBS (1.5/1.0)

8 KB Goblet Squats