8/9/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Hamstring Hold Against Cage Per Leg

10 Banded Good Mornings

5 Shoulder CARS Per Arm

5 Shoulder Opener Per Arm

:30 Hold From Rings Or Cage

Weightlifting

A.: Deadlift (5X3-4 Reps @ 20×1 Tempo; All Sets 75+%)

Metcon

B.: Metcon (Weight)

Every 2 Minutes For 10 Minutes:

Health/Function: 3 Hang Power Cleans+2 Push Press

Performance (RX):2 Power Cleans+1 Shoulder To Overhead

Competition/Sport (RX+): 2 Heavy Squat Cleans+1 Split Jerk

C.: Metcon (No Measure)

EMOM For 6 Minutes:

Health/Function: 6-8 V-Ups

Performance: 6-8 Toes 2 Bar

Competition/Sport: 6-8 Toes 2 Rings

Cool Down

*Cat/Cow

*Lying Banded Hamstring Distraction

*LAX Ball Mid Back