7/2/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

200 M Bike Easy

200 M Bike Moderate

200 M Bike Fast

+

5 Shoulder CARS Per Arm

10 Shoulder Pulses Per Arm

5 Yoga Pushups

15 Russian KBS

Weightlifting

A1.: Shoulder Press (2X5-6/2X4-5 @ 30×1; 70/75/77.5/80; Rest :30)

Health/Function:

4X6-8 Reps @ 30×1 Tempo; Rest :30

A1.: Bench Press (2X5-6/2X4-5 @ 30×1; 70/75/77.5/80; Rest :30)

Health/Function:

4X6-8 Reps @ 30×1 Tempo; Rest :30

A2.: Metcon (No Measure)

Health/Function:4X6-8 Banded PVC Lat Lever Downs

Performance (RX):4X1-2 Rope Climbs (1 Min Rope Climb Practice)

Competitive/Sport (RX+):4X1 Legless Rope Climb

-Rest 2 Minutes; Go Back To A1-

Metcon

B.: Metcon (Time)

For Time:

Health/Function:

10-8-6-4-2

Calorie Bike

Cage Assisted Pushups

KBS

Performance (RX):

21-15-9:

Calorie Bike

Pushups

KBS (1.5/1.0)

Competitive/Sport (RX+):

21 Calorie Bike/21 KBS (2.0/1.5)/50 Feet HS WALK

15 Calorie Bike/15 KBS/40 Feet HS WALK

9 Calorie Bike/9 KBS/30 Feet HS WALK

*10 Minute Time Cap

Cool Down

*Shoulder CAR Hold

*Lying Shoulder Hold

*LAX Ball Pec