Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
8-10 Calorie Bike
5 Inchworm Pushups
10 Prone Swimmers
:20-30 HS Hold
Metcon
A.: Metcon (Weight)
EMOM For 8 Minutes:
Health/Function:
Evens: 6-8 Seated DB Press @ 20×1 Tempo
Odds: 6-8 Calorie Bike Sprint
Performance: (RX)
Evens: 4-5 Moderate Push Press (From Floor)
Odds: 8-10 Calorie Bike Sprint
Competition/Sport:(RX+)
Evens: 2-3 Heavy Push Jerks (From Floor)
Odds: 10-12 Calorie Bike Sprint
-Rest 2 Minutes Between A+B-
B.: Metcon (AMRAP – Reps)
EMOM For 8 Minutes:
Health/Function:
Evens: Max Effort Pushups/Cage Assisted Pushups/Pike Pushups @ 30×1 Tempo In :30
Odds: 4 DB Hang Snatch Per Arm
Performance: (RX)
Evens: Max Effort Kipping HSPU @ 30×1 Tempo In :20
Odds: 4 DB Hang Snatch Per Arm (50/35)
Competition/Sport:(RX+)
Evens: Max Effort Strict HSPU @ 30×1 Tempo In :20
Odds: 4 KB Hang Snatch Per Arm (2.0/1.5)
-Rest 2 Minutes Between B+C-
C.: Metcon (No Measure)
EMOM For 8 Minutes:
Health/Function:
Evens: :20-:30 HS Hold
Odds: 10-12 Banded Pull Aparts
Performance: (RX)
Evens: 10-12 Banded Tricep Pulldowns
Odds: 15 Second Upside Down KB Hold Per Arm
Competition/Sport:(RX+)
Evens: 5-6 Strict Ring Dips
Odds: 25 Second Double KB Overhead Hold
Cool Down
*KB Lat Smash
*LAX Ball Pec Against Cage
*Banded Shoulder Opener
