CrossFit WOD, September 2, 2024

Sep 2, 2024 by opengym in WOD 0 Comments

CrossFit – Mon, Sep 2

Warm-up

1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms 2. Strength Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @ 75% #3: 3 reps @ 85% #4: 1+ reps @ 95% We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs 3. Workout Prep 3 sets 5 Air Squats 1 Muscle Up 3 Hang Power Cleans (build in weight)

Strength/Accessory

Deadlift (Weight)

Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @ 75% #3: 3 reps @ 85% #4: 1+ reps @ 95% We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Workout

Nasty Girls (Time)

Freedom (RX’d) “Nasty Girls” 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95) (KG conv: 60/42.5) -OR- 3 Rounds 50 Air Squats 20 Pull Ups 10 Hang Power Cleans (135/95) (KG conv: 60/42.5) Independence 3 Rounds 50 Air Squats 5 Ring Muscle Ups or Bar Muscle Ups 10 Hang Power Cleans (115/80) (KG conv: 52.5/35) (sub 12 pull-ups if not doing muscle-ups) Liberty 3 Rounds 30 Air Squats 7 Up Down + Jumping Pull Up 10 Dumbbell Hang Power Cleans (light)<ul><li>Target Time: 7-9 Minutes</li><li>Time Cap: 12 minutes</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15 Bootstrappers 4×5 Quad Foam Rolling (each leg) 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, September 2, 2024

post author opengym

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