CrossFit WOD, September 6, 2024

Sep 6, 2024 by opengym in WOD 0 Comments

CrossFit – Fri, Sep 6

Warm-up

Warm Up

1. Movement Prep/ActivationBanded 7’s -into- 10:00 AMRAP 30-second Row (build in pace) 10 Kip Swings 10 Ring Rows 5 Pike Push Ups 10 Alternating V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Row (build in pace) 1 Bar Muscle Ups 2 Strict Handstand Push Ups

Workout

“Lazar is the best” (3 Rounds for reps)

Freedom (RX’d) 3 Rounds 30/24 Calorie Row 10 Bar Muscle Ups -Rest 3:00- 3 Rounds: 30/24 Calorie Row 15 Strict Handstand Push Ups -Rest 3:00- 3 Rounds 10 Bar Muscle Ups 15 Strict Handstand Push Ups In Loving Memory of Lazar Ðukić: <a target="_blank" rel="noopener noreferrer" href=" style="color:rgb(103,106,108);font-size:13px;">If you feel led, Mayhem Mission has created a way to support through donating in memory of his life. <a target="_blank" rel="noopener noreferrer" href=" style="color:rgb(103,106,108);font-size:13px;">100% of all donations will go to the Ðukić family. Alternative Freedom Option 3 Rounds 25/20 Calorie Row 15 Pull Ups -Rest 3:00- 3 Rounds: 25/20 Calorie Row 15 Handstand Push Ups -Rest 3:00- 3 Rounds 15 Pull Ups 15 Handstand Push Ups Independence 3 Rounds 25/20 Calorie Row 7 Bar Muscle Ups -Rest 3:00- 3 Rounds: 25/20 Calorie Row 10 Strict Handstand Push Ups -Rest 3:00- 3 Rounds 7 Bar Muscle Ups 10 Strict Handstand Push Ups Liberty 3 Rounds 20/16 Calorie Row 10 Up Down + Jumping Pull Up -Rest 3:00- 3 Rounds: 20/16 Calorie Row 15 Push Ups -Rest 3:00- 3 Rounds 10 Up Down + Jumping Pull Up 15 Push Ups<ul><li>Target Time each set: 7:00-9:00 </li><li>Time Cap each set: 10 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 Foam Roller Angels 1 Min Posterior Shoulder 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 6, 2024

post author opengym

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