CrossFit WOD, September 4, 2024

Sep 4, 2024 by opengym in WOD 0 Comments

CrossFit – Wed, Sep 4

Warm-up

Warm Up

1. Movement Prep/Activation8:00 AMRAP :30 Jump Rope 5 Dynamic Squat Stretches 5 Deadbugs 5 Back Squats (empty bar – build in weight) 5 Strict Knees to Elbow 4 Up-downs Over Box 2. Strength Back Squat 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 2 sets 10 Double Unders 3 Toes to Bar 2 Burpee Box Jump Overs

Strength Accessory

Back Squat (Weight)

Back Squat 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

Sandstorm (2 Rounds for reps)

Freedom (RX’d) 2 sets (New set every 10:00) 150 Doubles Unders 35 Toes to Bar 20 Burpee Box Jump Overs (20) Independence 2 sets (New set every 10:00) 100 Doubles Unders 30 Toes to Bar 15 Burpee Box Jump Overs (20/16) Liberty 2 sets (New set every 10:00) 150 Single Unders 30 Hanging Knee Raises 15 Up Downs + Box Step Ups (20/16)<ul><li>Target Time each set: 5:30-7:30 </li><li>Time Cap each set: 8 minutes</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20 Shoo the Cat 1 Min Dorsiflexion Matrix 1 Min Foot Smash 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 4, 2024

post author opengym

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2/15/2021…* This week is week 7 of our 12 week cycle! This cycle is focused on heavier squatting and lots of solid olympic lifting. * The percentages are getting VERY aggressive throughout this cycle, especially the squats so remember to follow RPE (Rate of Perceived Exertion: video in notes)

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