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
