7/17/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Calorie Row (Increase Pace Every 5 Calories)

+

10 Leg Swings Each Direction

10 Grasshoppers (5/Leg)

10 Grasshopper Circles

5 Sampson Lunges Per Leg

5 Squat Toe Holds

15 Alternating Cat/Camel

Weightlifting

A.: Front Squat (5X2 Reps @ 20×1 Tempo @ 85%+ 1RM)

Health/Function:

4X4-5 Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

Health/Function

3 Rounds:

6 Hang Power Cleans

8 DB Goblet Squats

12 Russian KBS

(12/10) Calorie Row

-Rest 2 Minutes Between Rounds-

Performance (RX)

2 Rounds:

8 Hang Power Cleans (95/65)

8 Front Squats

(20/16) Calorie Row

20 KBS (1.5/1.0)

-Rest 5 Minutes Between Rounds-

Competition/Sport (RX+)

2 Rounds:

10 Hang Squat Cleans (135/95)

(25/20) Calorie Row

25 KBS (2.0/1.5)

-Rest 5 Minutes Between Rounds-

At Home WOD

HOME: Metcon (Time)

5 Rounds:

30 Jumping Jacks

100 M Run

10 KB Goblet Squats

100 M Run

10 KBS/DB Swings

-Rest 2 Minutes Between Rounds-

Cool Down

*Foam Roll/LAX Ball Quads

*Pretzel Hold

*Olympic Wall Squat Hold