6/27/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 Bottom Of Squat Cage Push Outs

10 Leg Swings

5 Grasshoppers/Leg

5 Single Leg Deadlift

5 Air Squats Thumbs On Shoulders @ 30×1

Weightlifting

A.: Front Squat (3X6-8 Reps @ 30×1 Tempo; Rest 2-3 Minutes)

Health/Function:

3X10-12 KB Goblet Squats @ 20×1

Metcon

B.: Metcon (Weight)

Every Minute On The Minute For 8 Minutes:

Health/Function: 2 Hang Power Cleans+2 Push Press; Pause 1 Second In Catch

Performance (RX): 1 Squat Clean + 1 Power Clean+1 S2O

Competition/Sport (RX+): 2 Squat Cleans+1 S2O; Start @ 75% 1 RM

C.: Metcon (Weight)

Every Minute On The Minutes For 8 Minutes:

Health/Function:

1st: 150 Feet Double KB Farmers Carry

2nd: 20-25 Seconds Ring Plank

Performance (RX):

1st: 150 Feet Double KB Farmers Carry (1.5/1.0)

2nd: 20-25 Seconds Hollow Rock

Competition/Sport (RX+):

1st: 150 Feet Double KB Farmers Carry (2.0/1.5)

2nd: 20-25 Seconds Hollow Rock Hold

Cool Down

*Broken Toe

*Banded Couch

*BB Quad Smash