4/11/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Bar Kips

10 Shoulder CARS Per Arm

10 Shoulder Pulses Per Arm

:30 HS Hold Or 5 Negative HSPU

50 Feet Light Upside Down KB Walk Right

50 Feet Light Upside Down KB Walk Left

10 Bar Kips

Metcon

A.: Metcon (No Measure)

EMOM For 20 Minutes:

Health/Function:

1st: 15-20 Second Ring Dip Lockout Or 6 Box Dips

2nd: 5-6 Single Arm DB Row Per Arm @ 30×1 Tempo

3rd: 8-10 Cage Assisted Pushups @ 20×1 Tempo

4th: Rest

Performance: (RX)

1st: 4-5 Jumping Ring Muscle Ups

2nd: Strict Chinups Max Reps In :30 @ 20×1 Tempo

3rd: 2 HS Negatives + 5-6 Box HSPU @ 20×1 Tempo

4th: Rest

Competition/Sport:(RX+)

1st: 2-5 Ring Muscle Ups

2nd: Strict CTB Chinups Max Reps In :30 @ 20×1 Tempo

3rd: Strict HSPU Max Reps In :30

4th: Rest

B.: Metcon (AMRAP – Reps)

EMOM For 10 Minutes:

Health/Function:

1st: 30 Seconds Max Reps Russian KBS

2nd: 30 Seconds Max Reps Seated DB Press @ 20×1 Tempo

Performance: (RX)

1st: 30 Seconds Max Reps KBS (1.5/1.0)

2nd: 30 Seconds Max Reps Z-Press @ 20×1 Tempo (35/20)

Competition/Sport:(RX+)

1st: 30 Seconds Max Reps KBS (2.0/1.5)

2nd: 30 Seconds Max Reps Z-Press @ 20×1 Tempo (50/35)

Cool Down

*LAX Ball Pec

*KB Smash Tricep

*Banded Lat Distraction