Indian Land CrossFit – WOD


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


A.: Shoulder Press (6X3 Reps @ 80-85% @ 20×1 Tempo)


A.: Bench Press (6X3 Reps @ 80-85% @ 20×1 Tempo)


B.: Metcon (AMRAP – Reps)

EMOM For 12 Minutes

Max Effort Reps In :30 @ Each Station


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