CrossFit WOD, September 3, 2024

Sep 3, 2024 by opengym in WOD 0 Comments

CrossFit – Tue, Sep 3

Warm-up

Warm Up

1. Movement Prep/ActivationHinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Pike Push Ups 5 Alt. Step Ups (each leg) 50m Jog 2. Workout Prep 1 set: 100m Run (at workout pace) 1 Wall Walk 4 Alternating Single Dumbbell Box Step Up

Gymnastics

Strict Handstand Push-ups: Week 1 (Checkmark)

6 Week Handstand Push-up Strength Cycle During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you! Week 1: Baseline Test<ul><li>Freedom: 1 set of max strict handstand push-ups</li><li>Independence: 1 set of max strict box handstand push-ups (note the box height used)</li><li>Liberty: 1 set of max push-ups or elevated push-ups</li></ul>

<a target="_blank" rel="noopener noreferrer" href=" tips for strict handstand push-ups</a> Demo Videos: <a target="_blank" rel="noopener noreferrer" href=" Handstand Push Up</a> <a target="_blank" rel="noopener noreferrer" href=" Box Handstand Push Up</a> <a target="_blank" rel="noopener noreferrer" href=" Up</a> <a target="_blank" rel="noopener noreferrer" href=" Push-ups</a>: Place hands on a bench, box, or racked bar. The higher the box/bench/bar, the easier the push-up will be.

Workout

Blizzard (AMRAP – Rounds and Reps)

Freedom (RX’d) 20:00 AMRAP 400m Run 6 Wall Walks 18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”) (KG conv: 22.5/15 DB) Independence 20:00 AMRAP 400m Run 4 Wall Walks 18 Single Dumbbell Alternating Box Step Ups (35/25)(20”/16”) (KG conv: 15/10 DB) Liberty 20:00 AMRAP 300m Run 6 Inch Worms 12 Single Dumbbell Alternating Box Step Ups (light)(20”/16”)<ul><li>Target number of Rounds: 4+ Rounds</li><li>Minimum number of Rounds before scaling: 3 Rounds</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Min QL Stretch 1 Min Barbell Forearm Stretch 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 3, 2024

post author opengym

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