4/26/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

150 M Row 65%

150 M 75%

150 M 85%

+

2 Rounds:

5 Grasshoppers/Leg

10 Alternating Cobra/Child’s Pose

:15 Deadhang Hold

10 Ring Rows

Weightlifting

A.: Deadlift (1X5 Reps @ 75%; 4X3 Reps @ 80/82.5/85/85%)

Health/Function:

3X5-6 Reps

2X4-5 Reps

*Use 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function:

4X:

5 Hang Power Cleans

7 KB Goblet Squats

9 Ring Rows

11 Calorie Row

-Rest 1 Minute Between Rounds-

Performance: (RX)

7 Squat Clean Thrusters (95/65)/15 Pullups/500 M Row

5 Squat Clean Thrusters/12 Pullups/350 M Row

3 Squat Clean Thrusters/9 Pullups/200 M Row

Competition/Sport:(RX+)

For Time:

7 Squat Clean Thrusters (135/95)/5 Rope Climbs/500 M Row

5 Squat Clean Thrusters/3 Rope Climbs/350 M Row

3 Squat Clean Thrusters/1 Rope Climb/200 M Row

Cool Down

*Banded Hamsting Cage Distraction

*Banded Couch Stretch

*Banded Lying Hamstring Distraction