CrossFit WOD, August 3, 2024

Aug 3, 2024 by opengym in WOD 0 Comments

CrossFit – Sat, Aug 3

Warm-up

Warm Up

1. Movement Prep/Activation 3:00 Machine: -into- 10:00 AMRAP 100m Run 10 Suitcase Deadlifts 5 Dumbbell Snatch (each) 10-Second Handstand Hold 5 Hanging Knee Raises 2. Workout Prep 2 sets (with partner) 100m Run (together) 2 Synchro Single Arm Devils Press 4 Toes to Bar (each) *Other partner holds Handstand

Workout

Warrior – Military (Time)

Freedom (RX’d) Partner Workout 1600m Run (together) -into- 5 rounds 15 Synchro Single Arm Devils Press (50/35) 30 Toes to Bar (*Partner must hold a Handstand) -into- 1600m Run (together) (KG conv: 22.5/15 DB) Independence Partner Workout 1200m Run (together) -into- 5 rounds 15 Synchro Single Arm Devils Press (35/25) 25 Toes to Bar (Partner must hold a Handstand) -into- 1200m Run (together) (KG conv: 15/10 DB) Liberty Partner Workout 800m Run (together) -into- 5 rounds 15 Synchro Hang Dumbbell Snatch 30 Hanging Knee Raises (Partner must hold a plank (elbows)) -into- 800m Run (together)<ul><li>Target time: 28-30 minutes</li><li>Time cap: 35 minutes</li></ul>

Strength/Accessory

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:<ul><li>10 Weighted Hip Thrust @ moderate weight RPE 7</li><li>10 Band Pull Through @ moderate weight RPE 7</li><li>10 GHD Hip Raise @ moderate weight RPE 7 (Or 20 Supermans)</li><li>10 DB Stepback Lunges (each side) @ moderate weight RPE 7</li><li>15 Strict Abmat Situps (hands next to head or across chest)</li></ul>*Rest 3 minutes b/t rounds

CrossFit WOD, August 3, 2024

post author opengym

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