Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Grasshoppers/Leg
10 Bottom Of Squat Cage Pushouts
5 Yoga Pushups
10 Scap Pulls
:30 Handstand Hold Or Plank Hold
2-3 HS Negatives OR 5 Inchworm Pushups
10 Jumping Air Squats
Weightlifting
A1.: Thruster (Build To A 8 Rep Max Over The Course Of 4 Sets)
Performance: “Same”
Health/Function: 4X8 Reps DB Thrusters W/ Box
A2.: Weighted Pull-ups (4X5 Reps @ 30×1 Tempo; Rest 2 Minutes)
Performance: 4XMax Effort Strict Chinups @ 30×1 Tempo
Health/Function: 4X 6-8 DB Prone Bench Pulls @ 30×1 Tempo
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
Health/Function:
7 Pushups/Cage Assisted Pushups
7 DB Plank Pulls Per Arm
7 KB Goblet Squats
Performance (RX):
8 DB Renegade Rows (40/25)
12 Double DB Thrusters (40/25)
Competition/Sport (RX+):
15 Strict HSPU
3 Rope Climbs
15 Double DB Thrusters (50/35)
C.: Metcon (Calories)
ALL PROGRAMS
Calorie Bike Sprints:
5X:30 On/1:30 Off
Cool Down
*Banded Lat Distraction
*BB Quad Smash
*KB Lat Smash
