CrossFit WOD, August 23, 2024

Aug 23, 2024 by opengym in WOD 0 Comments

CrossFit – Fri, Aug 23

Warm-up

Warm Up

1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 Row 10 Cossack Squats 10 Bird Dogs 5 Back Squats (empty bar) 2. Strength Back Squat for load: #1: 10 reps @ 55% #2: 5 reps @ 65% #3: 5 reps @ 75% #4: 5+ reps @ 85% 3. Workout Prep 2 sets: 20-second Calorie Row 5 Wall Balls

Strength/Accessory

Back Squat (Weight)

<h4>Back Squat 10-5-5-5</h4>Back Squat for load: #1: 10 reps @ 55% #2: 5 reps @ 65% #3: 5 reps @ 75% #4: 5+ reps @ 85% On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 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 athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).

Workout

Max Verstappen (2 Rounds for reps)

Freedom (RX’d) Every 1:00 (14:00) Min 1: 40-seconds Max Calorie Row Min 2: 40-seconds Max Wall Balls (20/14) (KG conv: 9/6 WB) Independence Every 1:00 (14:00) Min 1: 40-seconds Max Calorie Row Min 2: 40-seconds Max Wall Balls (14/10) (KG conv: 6/4 WB) Liberty Every 1:00 (14:00) Min 1: 40-seconds Max Calorie Row Min 2: 40-seconds Max Wall Ball Thrusters (20/14) (KG conv: 9/6 WB)<ul><li>Target number of reps each set: Calorie Row: 14/11 Calorie Wall Balls: 15</li><li>Minimum number of reps before scaling: Calorie Row: 11/9 Wall Balls: 12</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 4x 5 Quad Foam Rolling (each leg) 2x 15 Side Lying Rotations (each side) 2x 1 Min Calf Pumps 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 23, 2024

post author opengym

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