5/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Shoulder CAR’s

10 Shoulder Pulses Per Arm

10 Bar Kips

10 Empty Bar Push Press (Pause 1 Second In Dip)

:20 HS Hold Or 20 Shoulder Taps

Weightlifting

A.: Push Press (2X2 Reps; 4X1 Reps)

Health/Function:

3X5-6 Reps

2X4-5 Reps

A.: Push Jerk (3-2-1-1-1-1)

Health/Function:

3X5-6 Reps

2X4-5 Reps

Metcon

B.: Metcon (No Measure)

EMOM For 16 Minutes

Health/Function:

1st: 5-6 Strict Press

2nd: 5-6 Single Arm DB Row Per Arm @ 20×1 Tempo

3rd: 100 Feet OH Plate Walk

4th: Rest

Performance: (RX)

1st: 4-6 Kipping HSPU; Practice HSPU

2nd: 1-2 Rope Climbs

3rd: 50 Feet Upside Down KB Walk Left; 50 Feet Upside Down KB Walk Right

4th: Rest

Competition/Sport:(RX+)

1st: 4-6 Strict HPSU (Use Deficit If Possible)

2nd: 2-3 Rope Climbs

3rd: 30 Seonds Max Distance HS Walk

4th: Rest

Cool Down

*Lying Shoulder Rotation

*Banded Shoulder Sink

*LAX Ball Front Deltoids