CrossFit WOD, July 25, 2024

Jul 25, 2024 by opengym in WOD 0 Comments

CrossFit – Thu, Jul 25

Warm-up

Warm Up

1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Dumbbell Hang Power Cleans (light) 10 Walking Lunge steps 2. Workout Prep 2 sets: 5 GHDs or V-Ups 4 Dumbbell Hang Power Cleans (build in weight) 10ft Dumbbell Lunge Walk (build in weight)

Workout

Stade de France (5 Rounds for reps)

Freedom (RX’d) 5 sets 20 GHDs (Or V-Ups) 15 Dumbbell Hang Power Clean (50s/35s) 50ft Dumbbell Lunge Walk (50s/35s) -rest 1:00 after each set- (KG conv: 22.5/15 DBs) For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles. Independence 5 sets 15 GHDs (Or V-Ups) 15 Dumbbell Hang Power Clean (35s/25s) 50ft Dumbbell Lunge Walk (35s/25s) -rest 1:00 after each set- (KG conv: 15/10 DBs) Liberty 5 sets 20 Sit Ups 15 Dumbbell Hang Power Clean (light) 50ft Single Dumbbell Lunge Walk (light) -rest 1:00 after each set-<ul><li>Target time each set: 2:30-3:00</li><li>Time cap each set: 3:30</li><li>Overall time cap: 21:30</li></ul>

Gymnastics

Strict Pull-ups: Week 1 (Time)

During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you! If you did not test your strict pull-up last month, do this today: - Freedom: Find your max 1 rep weighted strict pull-up - Independence: Find your max unbroken set of unweighted strict pull-ups - Liberty: Find the lightest band that you can do one strict pull-up with If you completed the above test last month, then do this today: Freedom: 1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip ) -followed by- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets (3 min time cap in the max effort hang. If that sounds easy, add weight.) Independence: 1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip ) -followed by- 3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets Liberty: 1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip ) -followed by- 3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets If doing option 2, score is time in the max effort hang. If doing option 1, score 0:00 and comment with your test result.

Cooldown/Mobility

Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Open Book 2x 10 Seated External Rotation 20 90/90 Rotations

CrossFit WOD, July 25, 2024

post author opengym

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