Indian Land CrossFit – WOD
Warm-up
10 INCHWORM PUSHUPS
20 BANDED PASS THRUS
30 BANDED AROUND THE WORLDS (15/WAY)
20 BAR KIPS
10 EMPTY BAR PRESS OR EMPTY BAR SNATCH
Weightlifting
A.: Shoulder Press (8-6-5-5 @ 20X1 TEMPO
*INCREASE WEIGHT EACH SET*)
-SELECT PRESS OR SNATCH COMPLEX-
A.: SNATCH COMPLEX (Weight)
EVERY 2 MINUTES FOR 14 MINUTES COMPLETE THE FOLLOWING:
2 POWER SNATCH+1 SQUAT SNATCH
Metcon
B..: Metcon (No Measure)
EVERY MINUTE ON THE MINUTE FOR 20 MINUTES:
1ST: 6-8 PENDLAY ROWS @ 30X1 TEMPO OR 3-5 HEAVY SNATCH PULLS
2ND: 10-12 DB BENCH PRESS OR 7-12 HSPU (STRICT OR KIPPING)
3RD: 15-20 BANDED OVERHEAD TRICEP EXTENSIONS
4TH: 12-15 LYING LEG RAISES/V-UPS/TOES 2 RINGS/GHD SITUPS
5TH: REST
Cool Down
FOLLOW PLIABILITY OR BELOW:
*BANDED ELBOW OPENER
*ELBOW BENCH HOLD W/ PVC PIPE
*LAX BALL/FOAM ROLL LATS
