7/15/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Minute Bike (Alternate Pace Every :30 Between 55%/85%)

4 Minute Foam Roll Quads/Hips/Mid Back

10 Grasshoppers (5/Side)

10 Wall Squats

Weightlifting

A.: Front Squat (4-5 Reps @ 65/70/75/75% @ 40×1 Tempo)

-Select Front Squats Or Overhead Squats For Part A-

A.: Overhead Squat (4-5 Reps @ 65/70/75/75% @ 40×1 Tempo)

-Select Front Squats Or Overhead Squats For Part A-

Metcon

B.: Metcon (Time)

*15 Minute Time CAP/Tru Grit Bikes Add 200 M Each Bike*

Health/Function: 4 Rounds:

800 M Bike/14 Walking Lunges/7 DB Hang Power Snatch Per Arm

Performance (RX): 3 Rounds:

1200 M Bike/14 Alternating DB Snatches (40/25)/14 Double DB Walking Lunges (40/25)

Competition/Sport (RX+): 3 Rounds:

12 Double DB Box Step Overs (20/16″)(50/35)/16 Alternating DB Snatches (50/35)/1500 M Bike

Cool Down

*BB Quad Smash

*Box Pigeon

*Olympic Wall Squat