CrossFit WOD, August 27, 2024

Aug 27, 2024 by opengym in WOD 0 Comments

CrossFit – Tue, Aug 27

Warm-up

Warm Up

1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar) 3 Hang Power Clean and Push Press (PVC – Empty bar) 2 Power Clean and Jerks (PVC – Empty bar) 2. Strength 4 Power Clean and Jerks x 8 sets (every 1:30) * Weight should be 50% of 1RM + 5-10lbs from previous week * All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds. 3. Workout Prep 2 sets: 100m Run 10 Single Unders 5 Kettlebell Swings (build in weight)

Strength/Accessory

Power Clean + Push Jerk (Weight)

8 sets of 4 Power Clean and Jerks (1 set every 1:30) * Weight should be 50% of 1RM + 5-10lbs from previous week * All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Workout

Scrabble (4 Rounds for reps)

Freedom (RX’d) EMOM 16:00 Minute 1: 200m Run Minute 2: Max Single Unders Minute 3: Max Kettlebell Swings (53/35) Minute 4: Rest (KG conv: 24/16 KB) Score = Single Unders + Kettlebell Swings for each of the 4 sets Independence EMOM 16:00 Minute 1: 150m Run Minute 2: Max Single Unders Minute 3: Max Kettlebell Swings (35/26) Minute 4: Rest (KG conv: 16/12 KB) Liberty EMOM 16:00 Minute 1: 100m Run Minute 2: Max Single Unders Minute 3: Max Russian Kettlebell Swings (light) Minute 4: Rest<ul><li>Target number of reps each set: Single Unders: 80+ Reps Kettlebell Swings: 25+ Reps</li><li>Minimum number of reps before scaling: Single Unders: 60 Reps Kettlebell Swings: 18 Reps</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Min Couch Stretch 2×8 Wall Thoracic Rotations 2x 30 Seconds Pigeon Stretch Drops 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 27, 2024

post author opengym

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