7/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

400 M Row

+

10 Prone Scapular Rotations

10 Alternating Downward Dog Toe Touch

10 Yoga Pushups

20 Jumping Jacks

10 Scap Pulls

Weightlifting

A1.: Shoulder Press (5-3-3-3@ 20×1; 80/82.5/85/85+%; Rest :30)

A1.: Bench Press (5-3-3-3@ 20×1; 80/82.5/85/85+%; Rest :30)

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

Health/Function:

4X8-10 Double DB Pendlay Rows @ 30×1; Rest 2 Minutes

Metcon

B.: Metcon (Time)

Health/Function:

3X:

5 Hang Power Cleans

10 Half Burpees

200 M Row

Performance (RX):

20 Power Cleans (95/65)

400 M Row

20 Bar Facing Burpees

Competition/Sport (RX+):

For Time:

25 Power Cleans (115/85)

500 M Row

25 Bar Facing Burpees

*8 Minute CAP

Cool Down

*LAX Ball Scapula

*Banded Shoulder Sink

*Banded Elbow Opener