9/10/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

500 M Bike

10 Leg Swings Each Direction

5 Grasshoppers/Leg

5 Sampson Stretch Lunges/Leg

5 KB Goblet Squats @ 33×2 Tempo

Weightlifting

A.: Back Squat (5X3 Reps @ 33X2 Tempo)

*Follow Tempos

*Deload Week: Use 50-55% Of 1 Rep Max

Health/Function:

3X6-8 Reps; Use Box If Needed

Metcon

B.: Metcon (Time)

5 Rounds:

5 Power Cleans (Rx=135/95)

15/12 Calorie Bike

30 Double Unders (Sub=30 Lateral Bar Hops)
Rx+=Power Cleans (185/125)

Health/Function:

5 Rounds:

5 Hang Power Cleans

15/12 Calorie Bike

40 Jump Rope Singles

-Rest 1 Minute Between Rounds-

Cool Down

*3 Minute Cooldown

*Grasshopper Hold

*Elephant Toe Stretch