7/9/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Front Deltoid 1 Min/Arm

LAX Ball Lat 1 Min/Side

+

5 Shoulder CARS Per Arm

10 Pulses Per Arm

5 Inchworm Pushups

10 Empty Bar Push Press

Weightlifting

A.: Push Press (10X1 Rep @ 80%+)

Every 90 Seconds Do 1 Rep

*OR PUSH JERK*

Health/Function:

5X4-5 Reps; Rest 2 Mins

A.: Push Jerk (10X1Rep @ 80%+)

Metcon

B.: Metcon (AMRAP – Reps)

EMOM For 14 Minutes:

Health/Function

Odds: 4-5 Hang Power Cleans

Evens: Max Effort Cage Assisted Pushups @ 20×1

Performance (RX)

Odds: 2-3 Hang Power Cleans AHAP

Evens: Max Effort Pushups In :30

Competition/Sport (RX+)

Odds: 1 Squat Clean+2 Power Cleans AHAP

Evens: Max Effort Kipping Handstand Pushups In :30

C.: Metcon (No Measure)

ALL PROGRAMS

EMOM FOR 6 Minutes:

Odds: 12-15 Banded Face Pulls

Evens: 20-30 Seconds Plank Hold Or Hollow Rock Hold

At Home WOD

HOME: Metcon (No Measure)

EMOM For 24 Minutes

1st: 7-10 DB Hang Clean And OH Right

2nd: 7-10 DB Hang Clean And OH Left

3rd: 7-10 Pushups @ 20×1 Tempo

4th: 12-18 Ab Mat Situps

Cool Down

*Banded Lat Distraction

*Banded Elbow Opener

*LAX Ball Scapula