CrossFit WOD, August 26, 2024

Aug 26, 2024 by opengym in WOD 0 Comments

CrossFit – Mon, Aug 26

Warm-up

1. Movement Prep/Activation 3:00 Row (increase pacing every 1:00) -into- 4:00 AMRAP 6 Box Step Ups 5 Single Arm Dumbbell Shoulder Press (each) 5 Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row 2 Box Jumps 4 Dumbbell Push Press (build in weight across sets))

Workout

Monopoly (AMRAP – Rounds and Reps)

Freedom (RX’d) 4 sets: 3:00 AMRAP 10/8 Calorie Row 10 Box Jumps (20) 10 Dumbbell Push Press (50s/35s) - Rest 90 seconds between sets. When starting the next set, resume where you left off. (KG conv: 22.5/15 DBs) Independence 4 sets: 3:00 AMRAP 10/8 Calorie Row 8 Box Jumps (20) 10 Dumbbell Push Press (35s/25s) Rest 90 seconds between sets (KG conv: 15/10 DBs) Liberty 4 sets: 3:00 AMRAP 8/7 Calorie Row 8 Box Step Ups (20) 8 Dumbbell Push Press (light) Rest 90 seconds between sets<ul><li>Target number of Rounds each set: 2+ Rounds</li><li>Minimum number of Rounds before scaling: 1.5 Rounds</li></ul>

Gymnastics

Strict Pull-ups: Week 6 (Checkmark)

This is the LAST WEEK of our Strict Pull-up strengh cycle! It’s testing day! Strength Test: Freedom: 1RM weighted Strict Pull-up Independence: max unbroken unweighted strict pull-ups Liberty: Find the lightest band that you can do one strict pull-up with Scoring: note your level and score achieved. Ongoing Homework: we have created some homework for any athlete that wishes to continue with their strict pull-up strength to either work towards getting their first strict pull-up or to build strength in their current abilities. You can view the suggested homework here: <a target="_blank" rel="noopener noreferrer" href=";

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Min Calf Foam Rolling 1 Min Ring Tricep Stretch 2x 15 Adductor Rockbacks 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 26, 2024

post author opengym

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