Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
3 Inchworm Pushups
5 Ring Rows
7 Bar Kips
9 PVC Around The Worlds
11 PVC Pass Thrus
Weightlifting
A.: Shoulder Press (Build To A 1 Rep Max In 15 Minutes)
Performance
Shoulder Press: 4X5-6 Reps @ 30×1 Tempo
Health/Function:
EMOM For 15 Minutes:
1st: 6-8 Standing DB Press @ 20×1 Tempo
2nd: 6-8 Single Arm DB Row Right @ 20×1 Tempo
3rd: 6-8 Single Arm DB Row Left @ 20×1 Tempo
A.: Bench Press (Build To A 1 Rep Max In 15 Minutes)
Performance
Bench Press: 4X5-6 Reps @ 30×1 Tempo
Health/Function:
EMOM For 15 Minutes:
1st: 6-8 DB Bench Press @ 20×1 Tempo
2nd: 6-8 Single Arm DB Row Right @ 20×1 Tempo
3rd: 6-8 Single Arm DB Row Left @ 20×1 Tempo
Metcon
B.: Metcon (Time)
For Time:
Health/Function:
4 Rounds:
100 Feet KB Farmers Carry
9/7 Calorie Bike
11 KBS
Performance (RX):
5 Rounds:
3 Clean And Jerks (135/95)
5 Kipping HSPU
7 Pullups
Competition/Sport (RX+):
10 Clean And Jerks (155/105)
20 CTB Pullups
30 Strict HSPU
20 CTB Pullups
10 Clean And Jerks (155/105)
*TIME CAP 12 Minutes
Cool Down
*LAX Ball Scapula
*LAX Ball Thoracic Spine
*Wall Against Shoulder Hold
