5/2/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Banded Good Mornings

10 Alternating Cobra/Child’s

10 Alternating Cat/Cow

10 Alternating Toe Touches

10 Walking Lunges

10 Good Mornings

Weightlifting

A.: Deadlift (5X3 Reps @ 80/82.5/85/85/85%)

Health/Function:

3X5-6 Reps

3X4-5 Reps

Metcon

B.: Metcon (Weight)

Every 2 Minutes For 12 Minutes:

Health/Function:

4-5 Hang Power Cleans

* Try To Go Up In Weight Each Round

Performance: (RX)

*2-3 HEAVY Hang Power Cleans

*Try To Go Up In Weight Each Round

Competition/Sport:(RX+)

*2 HEAVY Hang Power Cleans+1 Hang Squat Clean

*Try To Go Up In Weight Each Round

C.: Metcon (No Measure)

Every Minute On The Minute For 6 Minutes:

Health/Function:

10-12 Ab Mat Situps

Performance: (RX)

Practice Perfect Bar Kipping T2B Or Toes As High As Possible While Maintaining Kip 6-8 Reps

Competition/Sport: (RX+)

6-8 Unbroken T2B

Cool Down

*Cat/Cow

*Child’s/Cobra

*Banded Hamstring Distraction