CrossFit WOD, August 24, 2024

Aug 24, 2024 by opengym in WOD 0 Comments

CrossFit – Sat, Aug 24

Warm-up

Warm Up

1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Alternating V-Ups -into- 10:00 AMRAP 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) 10 Ring Rows 30 Single Unders 2. Workout Prep 3 sets: 2 Handstand Push Ups 3 Deadlifts (build in weight) 4 Pull Ups 10 Double Unders

Workout

Partner “BRADSHAW” (Time)

Freedom (RX’d) Teams of 2 10 rounds (each/1:1) 3 Handstand Push Ups 6 Deadlifts (225/155) 12 Pull-Ups 24 Double-Unders (KG conv: 102.5/70 DL) U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. Independence Teams of 2 10 rounds (each/1:1) 2 Handstand Push Ups 6 Deadlifts (185/125) 8 Pull-Ups 16 Double-Unders (KG conv: 85/57.5 DL) Liberty Teams of 2 10 rounds (each/1:1) 3 Push Ups 6 Dumbbell Deadlifts (moderate) 8 Ring Rows 24 Single-Unders<ul><li>Target time: 32-34 minutes</li><li>Time cap: 40 minutes</li></ul>

Strength/Accessory

Core Work (Checkmark)

4 sets: 15 Stick Sit Ups 30 Seated Oblique Twists with Med Ball :30 GHD Hip Extension (or superman hold) 15 Strict Hanging Leg Raise (or strict knee raise) :45 sec Overhead DB Hold (each side) *Rest 2:00 b/t sets

CrossFit WOD, August 24, 2024

post author opengym

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