7/8/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Alternating Child’s/Cobra Pose

5 Grasshoppers/Leg

10 Spinal Twists/Side

5 Elephant Toe Touch/Side

10 Good Mornings

5 Power Jumps

10 Good Mornings Empty Bar

Weightlifting

A.: Deadlift (4X4-5 Reps @ 20×1 Tempo @ 75%+; Rest 2 Mins)

Metcon

B.: Metcon (Time)

Health/Function

4 Rounds:

8 DB Hang Snatch Per Arm

10 DB Goblet Squats

50 Jump Rope Singles

Performance (RX)

3 Rounds:

10 DB Snatch Per Arm (40/25)

15 DB Goblet Squat (40/25)

35 Double Unders (Sub=70 Singles+15 DB Lateral Hops)

Competition/Sport (RX+)

3 Rounds:

10 DB Snatch Per Arm (50/35)

20 DB Goblet Squat (50/35)

60 Double Unders

-REST 1 MINUTE BETWEEN ROUNDS FOR ALL PROGRAMS-

At Home WOD

HOME: Metcon (Time)

8 Rounds:

12 DB/KB Deadlift

10 DB/KB Goblet Squat

8 DB/KB Snatch/Arm

25 Double Unders (50 Singles)

-Rest 1 Minute Between Rounds-

Cool Down

*Cat/Camel

*Lying Spinal Twist Hold

*Child’s/Cobra