4/16/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Row 500 M

+

10 Bar Kips

10 Standing DB Press Light

5 SA DB Pull Per Arm

10 Scap Pulls

10 Empty Bar Pendlay rows

5 Ring Dips On Toes

10 Bar Kips

Metcon

A.: Metcon (No Measure)

EMOM For 15 Minutes:

Health/Function:

1st: 6-8 DB Tricep OH Press @ 20×1 Tempo

2nd: 5-6 SA DB Row @ 30×1 Tempo

3rd: 6-8 Seated DB Press @ 30×1 Tempo

4th: 5-6 Pendlay Rows @ 30×1 Tempo

5th: Rest

Performance: (RX)

1st: 6-8 Ring Dips @ 20×1 Tempo

2nd: 5-8 Strict Chinups @ 30×1

3rd: 6-8 Standing DB Press @ 30×1 Tempo

4th: 5-6 Pendlay Rows @ 30×1 Tempo

5th: Rest

Competition/Sport:(RX+)

1st: 1-2 Ring Muscle Ups+4-5 Ring Dips

2nd: 4-5 Weighted Strict Chinups @ 30×1 Tempo

3rd: 6-8 Standing DB Press @ 30×1 Tempo

4th: 5-6 Pendlay Rows @ 30×1 Tempo

5th: Rest

B.: Metcon (Time)

ALL PROGRAMS:

3X:

400 M Row @80%/Rest :30

300 M Row @85%/Rest :30

200 M Row @ 90%/Rest 2 Minutes

*Go Up In Pace On Each Segment

e.g. (2:05/1:58/1:49)

Cool Down

*LAX Ball Pec/Shoulder

*Banded Shoulder Opener

*Banded Lat Distraction