Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
LAX Ball Each Pec For 2 Minutes
+
15 Banded Pass Thrus
15 Banded Around The Worlds Each Way
15 Bar Kips
:30 Dead Hang Hold
Weightlifting
A1.: Shoulder Press (5X5-6 Reps @ 20×1 Tempo; Incrs. Weight From 11/23)
-Rest :30 Between A1+A2-
A2.: Metcon (Weight)
Health/Function:5X6-8 Single Arm DB Row Per Arm @ 30×1 Tempo
Performance (RX):5XMax Effort Rep Ring Rows With Feet Elevated On Box @20X2 Tempo
Competition/Sport (RX+):5XMax Effort Reps Strict Pullups @ 20X3 Tempo
-Rest 2 Minutes; Go Back To A1-
Metcon
B.: Metcon (Time)
*16 Minute Time CAP
Health/Function
5 Rounds For Time:
6 Pushups Or Cage Assisted Pushups @ 20×1 Tempo
8 Ring Rows @ 20×1 Tempo Or SA DB Row
10 Ab Mat Situps
40 Jump Rope Singles
Performance (RX)
5 Rounds For Time:
1 Rope Climb (Sub=3 Lying Rope Pulls)
8 Knees To Elbow
8 Hand Release Pushups
25 Double Unders
Competition/Sport (RX+)
For Time:
75 Double Under Buy In:
4 Rope Climbs/24 Pushups Off KB’s
3 Rope Climbs/20 Pushups Off KB’s
2 Rope Climbs/16 Pushups Off KB’s
1 Rope Climb/12 Pushups Off KB’s
75 Double Under Buy Out
At Home WOD
HOME: Metcon (Time)
EMOM FOR 36 Minutes:
1st: SA LEFT DB Strict Press 8-10 Reps @ 30×1 Tempo
2nd: SA Right DB Strict Press 8-10 Reps @ 30×1 Tempo
3rd: Dbl. DB Bent Over Row 8-10 Reps @ 30×1 Tempo
4th: 15-18 Ab Mat Situps
5th: 8-12 Pushups @ 30×1 Tempo
6th: Rest
Cool Down
FOLLOW ROM WOD OR BELOW:
*Banded Shoulder Across Arm Hold
*LAX Ball Lat
*LAX Ball Tricep