CrossFit WOD, October 4, 2024

Oct 4, 2024 by opengym in WOD 0 Comments

CrossFit – Fri, Oct 4

Warm-up

Warm Up

1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s -into- 10:00 AMRAP 45-second Row 5 Pike Push Ups 5 Single Arm Ring Rows (each) 10 Box Step Ups (low) 2. Workout Prep 2 sets: 4 Ring Rows 2 Handstand Push Ups 4 Box Jump Overs (build in height)

Workout

Jeopardy (Time)

Freedom (RX’d) AMRAP 2:00 (8 sets Max) 15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s) 10 Handstand Push Ups Max Box Jump Overs (24/20) -no rest between sets- *Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP). Independence AMRAP 2:00 (8 sets Max) 12 Ring Rows (Or 10 Bent Over Dumbbell Rows (35s/25s) 8 Handstand Push Ups Max Box Jump Overs (20/16) -no rest between sets- -Continue the pattern until 100 Box Jump Overs total are accumulated Liberty AMRAP 2:00 (8 sets Max) 10 Ring Rows (Or 10 Bent Over Dumbbell Rows (light) 10 Push Ups Max Box Step Ups (20/16) -no rest between sets- -Continue the pattern until 75 Box Step Ups total are accumulated<ul><li>Target number of reps each set: 17+ Box Jump Overs</li><li>Minimum number of reps before scaling: 12 Box Jump Overs</li></ul>

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds: 10 Weighted Hip Thrust @ moderate weight RPE 7 10 Single leg DB Romanian Deadlift (each side) @ moderate weight RPE 7 10 Russian Kettlebell Swing @ moderate weight RPE 7 *Rest 2 minutes b/t rounds

<a target="_blank" rel="noopener noreferrer" href=" Hip Thrusts</a> <a target="_blank" rel="noopener noreferrer" href=" Leg DB Romanian Deadlift</a> <a target="_blank" rel="noopener noreferrer" href=" Mornings</a> if no access to GHD <a target="_blank" rel="noopener noreferrer" href=" Kettlebell Swing</a>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Down Dog 20x Shoo the Cat 2x 10 Foam Roll Up Wall 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, October 4, 2024

post author opengym

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