Indian Land CrossFit – WOD
Warm-up
3 MINUTE ROW (INCREASE PACE EACH MINUTE)
+
20 BANDED PASS THRUS
15 BANDED PULL APARTS
10BANDED AROUND THE WORLD EACH DIRECTION
5 YOGA PUSHUPS
10 EMPTY BAR BENCH PRESS OR PUSH JERK
Weightlifting
A.: Bench Press (BUILD TO A CHALLENGING SINGLE IN 20 MINUTES
*USE THIS NUMBER MOVING FORWARD FOR PERCENTAGES ON THE NEXT STRENGTH CYCLE*)
HEALTH/FUNCTION:
5X5 REPS
A.: Push Jerk (BUILD TO A CHALLENGING SINGLE IN 20 MINUTES
*USE THIS NUMBER MOVING FORWARD FOR PERCENTAGES ON THE NEXT STRENGTH CYCLE*)
Metcon
B.: FOR TIME (Time)
*12 MINUTE TIME CAP*
HEALTH/FUNCTION:
18 PUSH PRESS
400 M ROW
36 OVER THE SHOULDER BALL SLAMS
400 M ROW
18 PUSH PRESS
PERFORMANCE (RX):
18 KIPPING HSPU
500 M ROW
54 OVER THE SHOULDER BALL SLAMS (50/30)
500 M ROW
18 KIPPING HSPU
COMPETITION/SPORT (RX+):
18 STRICT HSPU
500 M ROW
36 OVER THE SHOULDER BALL SLAMS (100/75)
500 M ROW
18 STRICT HSPU
Cool Down
FOLLOW PLIABILITY OR BELOW:
*LAX BALL TRICEP
*BANDED PEC
*ELBOW BENCH OPENER
