7/18/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Bike (Increase Pace Every Minute)

2 Minute Foam Roll Mid Back

+

10 Empty Barbell Good Mornings/Back Squats

10 Empty Barbell Dip+Drive+Shrug

10 Empty Barbell Dip+Drive+High Elbows

10 Empty Barbell Hang Power Cleans

10 Front Rack Elbow Pivots

10 Front Squats

Weightlifting

A.: Power Clean ( 4-3-3-3-3 @ 70/80/80/85/85%)

-Select Power Clean Or Squat Clean Option-

A.: Squat Clean ( 4-4-3-3-3 @ 70/75/80/85/85%)

-Select Power Clean Or Squat Clean Option-

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

Health/Function

100 M Run/6 Banded Pullups/8 Over The Shoulder Ball Slams

Performance (RX)

150 M Run/8 Over The Shoulder Ball Slams (50/30)/8 Pullups

Competition/Sport (RX+)

20 CTB Pullups/800 M Run/20 CTB Pullups/Max Effort Over The Shoulder Ball Slams (100/75) With Time Remaining

Cool Down

*Banded Lat Distraction

*Runner’s Stretch

*Butterfly Hold