7/6/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

4 Yoga Pushups

4 Shoulder Thru Holds Per Arm

8 Bar Kips

8 Ring Rows

24 Jumping Jacks

Weightlifting

A.: Shoulder Press (5X2 Reps @ 85%+ @ 20×1 Tempo; Rest 2 Mins)

Health/Function:

4X5-6 Reps @ 20×1 Tempo

-Select Shoulder Press OR Bench Press-

A.: Bench Press (5X2 Reps @ 85%+ @ 20×1 Tempo; Rest 2 Mins)

Health/Function:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (No Measure)

EMOM For 16 Minutes:

Health/Function

1st: 8-10 Double DB Incline Row @ 20×1 Tempo

2nd: 5-6 SA DB Press Per Arm @ 20×1 Tempo

3rd: 50 M Double KB Farmers Carry AHAP

4th: Rest

Performance (RX)

1st: 6-10 CTB Pullups (Pullups)

2nd: 5-6 SA DB Press Per Arm @ 20×1 Tempo

3rd: 50 M Double KB Farmers Carry AHAP

4th: Rest

Competition/Sport (RX+)

1st: 3-5 Ring OR Bar Muscle Ups

2nd: 5-6 SA DB Press Per Arm @ 20×1 Tempo

3rd: 50 M Double KB Farmers Carry AHAP

4th: Rest

At Home WOD

HOME: Metcon (No Measure)

Every Minute On The Minute For 30 Minutes:

1st: 8-12 Pushups @ 20×1 Tempo

2nd: 8-10 SA DB/KB Row Per Arm @ 20×1 Tempo

3rd: 5-6 SA DB/KB Press Per Arm @ 20×1 Tempo

4th: 40 M SA DB/KB Farmers Walk Per Arm

5th: Rest

Cool Down

*LAX Ball Pec

*Banded Pec Opener

*Banded Elbow Opener