1/22/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Front/Rear Shoulder 2 Minutes

+

5 Shoulder CARS Per Arm

10 Shoulder Pulses

10 Over Under Hugs

5 Yoga Pushups

:30 HS Hold

Weightlifting

A.: Bench Press (3X5-6 Reps @ 30×1 Tempo)

Select Bench OR Press; Rest 3 Minutes Between Sets

Health+Function/Performance:

3X8-10 Reps @ 30×1 Tempo

A.: Shoulder Press (3X5-6 Reps @ 30×1 Tempo)

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Health/Function

5 Pike Pushups Or Cage Assisted Pushups/5 Ring Rows/5 Knees To Elbow/5 Hang Power Cleans

Performance (RX)

1 Rope Climb/3 Power Cleans (135/95)/5 Kipping HSPU

Competition/Sport (RX+)

2 Rope Climbs/4 Power Cleans (185/125)/6 Strict Def HSPU (4/2″)

C. : Metcon (No Measure)

EMOM For 5 Minutes:

Health/Function

8-10 V-Ups

Performance (Rx)

:15-:25 Hollow Rock Hold

Competition/Sport (RX+)

8-10 Strict Toes 2 Rings

Cool Down

*Lying Shoulder Rotation

*LAX Ball Pec Against Cage

*LAX Ball Tricep