CrossFit WOD, August 5, 2024

Aug 5, 2024 by opengym in WOD 0 Comments

CrossFit – Mon, Aug 5

Warm-up

1. Movement Prep/Activation 2:00 Bike -into- Hip Halo -into- 7:00 AMRAP 6 Deadbugs 3 Inch Worms 3 Muscle Cleans 3 Back Squats 3 Squat Cleans 2. Strength Back Squat for load: 10 reps @ 60% 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% 3. Workout Prep 3 sets: 5/4 Calorie Bike 2 Power Cleans 1 Front Squat 1 Squat Clean -At the top of the second power clean go into the front squat, drop the bar and reset to complete the squat clean. Build in weight.

Strength/Accessory

Back Squat (Weight)

Back Squat for load: 10 reps @ 60% 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed). Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Workout

Fort Worth, Texas (Time)

Freedom (RX’d) 30/24 Calorie Air Bike 20 Power Cleans (155/105) 30/24 Calorie Air Bike 15 Front Squats (155/105) 30/24 Calorie Air Bike 10 Squat Cleans (155/105) (KG conv: 70/47.5) Independence 24/20 Calorie Air Bike 20 Power Cleans (135/95) 24/20 Calorie Air Bike 15 Front Squats (135/95) 24/20 Calorie Air Bike 10 Squat Cleans (135/95) (KG conv: 60/42.5) Liberty 20/16 Calorie Air Bike 20 Dumbbell Power Cleans (light) 20/16 Calorie Air Bike 15 Dumbbell Front Squats (light) 20/16 Calorie Air Bike 10 DUmbbell Squat Cleans (light)<ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Reverse Leg Raises (each side) 20x 90/90 Rotations 2x 1 Min Calf Pumps 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, August 5, 2024

post author opengym

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