CrossFit WOD, August 13, 2024

Aug 13, 2024 by opengym in WOD 0 Comments

CrossFit – Tue, Aug 13

Warm-up

Warm Up

1. Movement Prep/Activation 2:00 Air Bike -into- 6:00 AMRAP 8 Roll and Reach 4 Single Arm Dumbbell Suitcase Deadlifts 4 Alternating Dumbbell Snatches 4 Up-Downs over Dumbbell 4 Deadlifts (empty bar – build across sets) 2. Strength Deadlift for load: 10 reps @ 65% 5 reps @ 75% 3 reps @ 85% 1+ reps @ 95% 3. Workout Prep 2 sets: 5/4 Calorie Air Bike (build-in pace) 4 Alternating Dumbbell Snatch (build-in weight) 2 Burpee over Dumbbell

Strength/Accessory

Deadlift (Weight)

Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @ 75% #3: 3 reps @ 85% #4: 1+ reps @ 95% On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed). Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Workout

The Little Rascals (2 Rounds for reps)

Freedom (RX’d) 3 rounds: 15/12 Calorie Air Bike 12 Alternating Dumbbell Snatch (50/35) 9 Burpee Over Dumbbell -Rest until 12:00- For time: 45/36 Calorie Air Bike 36 Alternating Dumbbell Snatch (50/35) 27 Burpee Over Dumbbell (KG conv: 22.5/15) Independence 3 rounds: 12/10 Calorie Air Bike 10 Alternating Dumbbell Snatch (35/25) 9 Burpee Over Dumbbell -Rest until 12:00- For time: 36/30 Calorie Air Bike 30 Alternating Dumbbell Snatch (35/25) 27 Burpee Over Dumbbell (KG conv: 15/10) Liberty 3 rounds: 8/7 Calorie Air Bike 8 Alternating Dumbbell Snatch (light) 8 Up Downs -Rest until 12:00- For time: 24/20 Calorie Air Bike 24 Alternating Dumbbell Snatch (light) 24 Up Downs<ul><li>Target time each set: 6-8 minutes</li><li>Time cap each set: 10 minutes</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Min Dorsiflexion Matrix 2x 10 Down Dog 2x 30 Seconds Foam Roller Hip Internal Rotations 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.

CrossFit WOD, August 13, 2024

post author opengym

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