3/31/2020
Indian Land CrossFit – Open Gym
Warm-up
Warm-up (No Measure)
5 Calorie Row Easy/Moderate/Fast
:30 HS Or Plank Hold
:20 Shoulder taps on wall or plank
5 Yoga Pushups
10 BB Strict Press
Weightlifting
A.: Bench Press (4X5-6 Reps @ 30×1 Tempo; Rest 2 Minutes)
-SELECT BENCH OR PRESS-
A.: Shoulder Press (4X5-6 Reps @ 30×1 Tempo; Rest 2 Minutes)
Metcon
B.: Metcon (AMRAP – Reps)
7 Minute AMRAP:
*Score =Burpees
Health/Function
25/20 Calorie Row
10 Standing DB Press
20/15 Calorie Row
10 Standing DB Press
Max Effort Burpees With Time Remaining
Performance (RX)
50/40 Calorie Row
25 DB Z-Press (40/25)
Max Effort Burpees With Time Remaining
Competition/Sport (RX+)
60/48 Calorie Row
15 Strict HSPU
15 Kipping HSPU
Max Effort Burpees With Time Remaining
C.: Metcon (AMRAP – Reps)
EMOM For 7 Minutes:
Health/Function
:20 Max Effort Cage Assisted Pushups @ 20×1 Tempo
Performance (RX)
:20 Max Effort Pushups @ 20×1 Tempo
Competition/Sport (RX+)
:20 Max Effort Clapping Pushups
Cool Down
*Lying Shoulder Rotation
*LAX Ball Scapula
*Banded Shoulder Distraction
At Home WOD
A.: Metcon (AMRAP – Reps)
RX+=Weighted Vest
7 Minute AMRAP:
Max Effort Burpees
-Rest 5 Minutes Between A+B-
,
B.: Metcon (Time)
Every 4 Minutes For 20 Minutes:
*Score Is Slowest Round*
6 Pushups
12 Air Squats
18 Double Unders (36 Singles)
200 M Run
RX+=
6 HSPU
12 DB Goblet Squats
18 Double Unders
200 M Run