1/13/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike Warm Up (increase Pace Each Minute)

+

1 Minute Banded Elbow Opener Per Side

:30 Banded Around The World’s

:30 Banded Pass Thrus

+

Warm Up Snatch Movement

Metcon

A.: Metcon (Weight)

Every Minute On The Minute For 7 Minutes:

Health/Function:

7 DB Hang Power Snatch Per Arm

Performance (RX)

3-4 Power Snatch; Start Light And Increase Weight Every Other Set

Competition/Sport (RX+)

Max Effort Squat Snatch In :25; Use 65-70% 1RM

B.: Metcon (Calories)

4x 1:15 On/:45 Off

*Score Equals Max Effort Calorie Bike*

Health/Function

9 Over The Shoulder Ball Slams (Moderate Weight)

6 Burpees Or Half Burpees

Max Effort Calorie Bike

Performance (RX)

9 Over The Shoulder Ball Slams (50/30)

9 Lateral Burpees Over Slam Ball

Max Effort Calorie Bike

Competition/Sport (RX+)

12 Strict HSPU

6 Burpee Pullups

Max Effort Calorie Bike

C.: Metcon (No Measure)

EMOM For 5 Minutes:

Health/Function:

8-12 Weighted Ab Mat Situps

Performance (RX):

100 Feet Double KB OH Walk

Competition/Sport (RX+)

5-6 Double KB Turkish Situps

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Shoulder Opener

*Banded Sink

*Banded Lat Distraction