4/5/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1500 M Bike

(Pick Up Pace Every 300 M)

+

2X:

5 Grasshoppers Per Leg

5 Grasshopper Circles Each Direction

5 Knee To Chest Hold

5 Sampson Stretch Lunge Per Leg

+

Build Up To Clean Weight

Metcon

A.: Metcon (Time)

Health/Function:

5 Rounds:

8 Hang Power Cleans

600 M Bike

-Rest 1 Minute-

Performance: (RX)

4 Rounds:

7 Squat Cleans (135/95)

700 M Bike

-Rest 1 Minute Between Rounds-

Competition/Sport:(RX+)

For Time:

12 Squat Cleans (135/95)/500 M Bike/Rest 1 Minute

9 Squat Cleans (155/105)/750 M Bike/Rest 1 Minute

6 Squat Cleans (185/125)/1000 M Bike/Rest 1 Minute

3 Squat Cleans (205/135)/1250 M Bike
-Rest ~6 Minutes Between A+B-

B.: Metcon (Time)

Health/Function:

6 Rounds:

10 Walking Lunges/125 M Row

Performance: (RX)

For Time:

10 Walking Lunges/125 M Row

20 Walking Lunges/250 M Row

30 Walking Lunges/375 M Row

40 Walking Lunges/500 M Row

Competition/Sport:(RX+)

4 Rounds:

30 Jumping Lunges (15/Leg)

500 M Row

*14 Minute Cap

Cool Down

*BB Quad Smash

*Pigeon

*Grasshopper Hold