8/27/2019

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