Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
LAX Ball LAT 1 Minute Per Side
+
LAX Ball Mid Back 1 Minute Per Side
+
5 Shoulder CARS
10 Shoulder Pulses Upright
10 Shoulder Pulses Sideways
15 Over/Under Hugs
20 Good Mornings
Weightlifting
A.: Shoulder Press (6X3 Reps @ 80-85% @ 20×1 Tempo)
OR BENCH PRESS
A.: Bench Press (6X3 Reps @ 80-85% @ 20×1 Tempo)
Metcon
B.: Metcon (AMRAP – Reps)
EMOM For 12 Minutes
Max Effort Reps In :30 @ Each Station
Health/Function
1st: Hang Power Cleans (Light to Moderate)
2nd: Pushups Or Cage Assisted Pushups
3rd: Ring Rows @ 20×1 Tempo
Performance (RX)
1st: Strict Chinups
2nd: Clapping Pushups
3rd: Hang Power Cleans (115/85)
Competition/Sport (RX+)
1st: Strict CTB Pullups
2nd: Strict HSPU
3rd: Hang Power Cleans (155/105)
At Home WOD
A.: Metcon (AMRAP – Reps)
EMOM FOR 25 Minutes:
Max Effort Reps In :30 @ Each Station
1st: Hand Release Pushups
2nd: Double DB Bent Over Row @ 20×1 Tempo
3rd: DB Clean And OH Right Arm
4th: DB Clean And OH Left Arm
5th: Rest
Cool Down
*Banded Elbow Opener
*LAX Ball Scap
*LAX Ball Front Delt