CrossFit WOD, August 1, 2024

Aug 1, 2024 by opengym in WOD 0 Comments

CrossFit – Thu, Aug 1

Warm-up

Warm Up

1. Movement Prep/Activation 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 GHDs (or V-Ups) 10 Ring Rows 2. Workout Prep 2 sets: 5 Wall Balls 3 Box Jumps 5 GHDs 1 Rope Climb, half way (or 5 Elevated Ring Rings)

Workout

Protector – Firefighters (Time)

Freedom (RX’d) For time: 30 Wall Ball (20/14) 50 Box Jump Overs (24/20) 30 Wall Ball (20/14) 50 GHD Sit Ups (Or V-Ups) 30 Wall Ball (20/14) 6 Rope Climbs  (Or 30 Elevated Ring Rows) (KG conv: 9/6 WB) Independence For time: 25 Wall Ball (20/14) 40 Box Jump Overs (24/20) 25 Wall Ball (20/14) 40 GHD Sit Ups + 6in Riser (Or V-Ups) 25 Wall Ball (20/14) 4 Rope Climbs (Or 20 Elevated Ring Rows) (KG conv: 9/6 WB) Liberty For time: 20 Wall Ball Thrusters (light) 40 Box Step Ups (20/16) 30 Wall Ball Thrusters (light) 40 Sit Ups 30 Wall Ball Thrusters (light) 6 Lay-Stand-Lay Rope Climbs (Or 30 Ring Rows)<ul><li>Target time: 12-14 minutes</li><li>Time cap: 20 minutes</li></ul>

Gymnastics

Strict Pull-ups: Week 2 (Checkmark)

Freedom: 3 rounds of: 20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang Followed by 5 Strict or Box Assist pull-ups –rest 90 seconds between sets– Independence: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang Followed by 3-5 Strict or Box Assist Pull Ups –rest 90 seconds between sets– Liberty: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang Followed by 2 Box Assist pull-ups –rest 90 seconds between sets–

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Min Calf Foam Rolling 20 Scorpion Kicks (each side) 2x 8 Bretzel Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.

<a target="_blank" rel="noopener noreferrer" href=" Foam Rolling</a> <a target="_blank" rel="noopener noreferrer" href=" Kicks</a> <a target="_blank" rel="noopener noreferrer" href=";

CrossFit WOD, August 1, 2024

post author opengym

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