8/1/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Minute Bike (Increase Pace Every Minute)

3 Minute Banded Elbow Opener

+

12 Empty Barbell Good Mornings/Back Squats

10 Front Rack Elbow Pivots

8 Empty Barbell Dip+Drive+Shrug

6 Empty Barbell Dip+Drive+High Elbows

4 Empty Barbell Hang Power Cleans

8 Front Squats

Weightlifting

A.: Power Clean (2-2-2-2-2 @ 80/85/87.5/90/90%)

-Select Power Or Squat Clean-

A.: Squat Clean (2-2-2-2-2 @ 80/85/87.5/90/90%)

-Select Power Or Squat Clean-

Metcon

B.: Metcon (Time)

4 Rounds:

Health/Function

6 Deadlifts @ 65% 1RM/12 Step Ups With Slam Ball On Shoulder/12 Ball Slams

-Rest 1 Minute Between Rounds-

Performance (RX)

6 Deadlifts @ 65%1RM/12 Box Jumps (24/20″)/20 Jumping Lunges

-Rest 1 Minute Between Rounds-

Competition/Sport (RX+)

6 Deadlifts @ 70%1RM/10 Box Jumps (30/24″)/50 Foot OH DB (50/35) Walking Lunge

-Rest 1 Minute Between Rounds-

Cool Down

*DB Opener On Bench

*Banded Shoulder Sink

*Banded Pec Distraction