6/12/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Ankle Circles Each Direction

10 Downward Dog Calf Raises Per Leg

20 Bounding Jumps

10 Russian KBS

2-3 Handstand Negatives OR 5 Strict Barbell Press

Weightlifting

A1.: Shoulder Press (3X6-8 Reps @ 20×1 Tempo; Rest :30)

Pick Press Or Bench Press

A1.: Bench Press (3X6-8 Reps @ 20×1 Tempo; Rest :30)

A2.: Strict Chinups (3XMax Effort Reps @ 30×1 Tempo; Rest 2 Minutes)

Health/Function:

Bar Assisted Cage Chinups: 3X6-8 Reps @ 30×1 Tempo; Rest 2 Minutes

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

Health/Function:

20 Push Press

30 KBS

90 Single Unders

Performance: (RX)

20 Kipping HSPU

40 KBS (1.5/1.0)

80 Double Unders

Competition/Sport:(RX+)

20 Strict HSPU

40 KBS (2.0/1.5)

120 Double Unders

C.: Metcon (No Measure)

ALL PROGRAMS:

Banded Face Pulls:

3X12-15 Reps; Rest 1 Minute

Cool Down

*LAX Ball Pec

*Banded Shoulder Sink

*Banded Bully Stretch