4/4/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Over Under Hugs

10 Arm Circles Each Direction

10 DB Halos

10 DB Strict Press

5 Yoga Pushups

+

200 M Run

Weightlifting

A.: Push Press (3X5 Reps)

Health/Function:

3X6-8 Reps Pause Push Press

Competition/Sport:

5X3 Reps Push Jerk

A.: Push Jerk (5X3 Reps)

Metcon

B.: Metcon (No Measure)

EMOM For 16 Minutes:

Health/Function:

1st: Seated DB Press 5-6 Reps @ 30×1 Tempo

2nd: Cage Assisted Pushups 6-8 @ 20×1 Tempo

3rd: Single Arm DB Row 5-6 Per Arm @ 20×1 Tempo

4th: Rest

Performance: (RX)

1st: Strict Press 5-6 Reps @ 30×1 Tempo

2nd: Ring Pushups 6-8 @ 20×1 Tempo

3rd: Pendlay Row 5-6 Reps @ 30×1 Tempo

4th: Rest

Competition/Sport:(RX+)

1st: Strict HSPU As Many Reps As Possible In :30

2nd: Plyo Ball Pushups As Many As Possible in :30

3rd: Pendlay Row 5-6 Reps @ 30×1 Tempo

4th: Rest

Cool Down

*Banded Lat Distraction

*Banded Shoulder Sink

*Banded Bully Stretch