3/27/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Weight)

EMOM For 10 Minutes:

Health/Function:

Evens: 4-5 Moderate Hang Power Cleans

Odds: 5-6 Box Dips @ 30×1 Tempo

Performance: (RX)

Evens: 2-3 Heavy Power Cleans

Odds: 5-6 Banded Dips @ 30×1 Tempo

Competition/Sport: (RX+)

Evens: 2-3 Heavy Squat Cleans

Odds: 5-6 Strict Dips @ 30×1 Tempo
-Rest 3 Minutes Between A+B-

B.: Metcon (Calories)

EMOM For 10 Minutes:

Health/Function:

Evens: 7-9 Calorie Row

Odds: 12-14 Box Step Ups

Performance: (RX)

Evens: 8-10 Calorie Row

Odds: 10-12 Box Over Jumps (24/20″)

Competition/Sport: (RX+)

Evens: 10-12 Calorie Row

Odds: 12-14 Box Over Jumps (24/20″)
-Rest 3 Minutes Between B+C-

C.: Metcon (Time)

EMOM For 10 Minutes:

Health/Function:

Evens: 20-30 Second Plank Hold

Odds: 20-30 Second Alternating Supermans

Performance: (RX)

Evens: 20-30 Second Ring Plank Hold

Odds: 20-30 Double KB Weighted Good Mornings

Competition/Sport: (RX+)

Evens: 20-30 Second Hollow Rock Hold

Odds: 20-30 GHD Back Extensions

Cool Down

*Lying Shoulder Rotation

*LAX Ball Shoulder

*Banded Bully Stretch