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
