Indian Land CrossFit – WOD
Warm-up
FOAM ROLL LATS 3 MINUTES
15 BANDED AROUND THE WORLD’S
15 BANDED PULL APARTS
15 BANDED PASS THRUS
15 BAR KIPS
15 SCAP PULLS
10 EMPTY BAR PUSH PRESS
Weightlifting
A.: Push Press (2.1.1; PERFORM 2 REPS, REST 10 SECONDS, PERFORM 1 REP, REST 10 SECONDS, THEN 1 FINAL REP
BUILD TO A CHALLENGING WEIGHT IN 20 MINUTES)
*HEALTH/FUNCTION: 4X5-6 REPS
*SELECT PUSH PRESS OR POWER SNATCH
A.: Power Snatch (2.1.1; PERFORM 2 REPS, REST 10 SECONDS, PERFORM 1 REP, REST 10 SECONDS, THEN 1 FINAL REP
BUILD TO A CHALLENGING WEIGHT IN 20 MINUTES)
B.: Metcon (Time)
*15 MINUTE TIME CAP*
HEALTH/FUNCTION:FOR TIME:
18 RING ROWS @ 20X1 TEMPO
24 CAGE ASSISTED PUSHUPS
30 ALTERNATING DB SNATCH
-REST 3 MINUTES-
“REPEAT”
PERFORMANCE (RX): FOR TIME:
12/10 STRICT CHIN UPS
24 PLYO BALL PUSHUPS
36 ALTERNATING DB SNATCH (50/35)
-REST 3 MINUTES-
“REPEAT”
COMPETITION/SPORT (RX+): FOR TIME:
15/12 STRICT CTB CHINUPS
25 STRICT HSPU
30 ALTERNATING DB SNATCH (65/40)
-REST 3 MINUTES-
“REPEAT”
Metcon
Cool Down
FOLLOW PLIABILITY OR BELOW:
*BANDED PEC OPENER
*BANDED BULLY
*BANDED LAT DISTRACTION
