CrossFit WOD, August 6, 2024

Aug 6, 2024 by opengym in WOD 0 Comments

CrossFit – Tue, Aug 6

Warm-up

Warm Up

1. Movement Prep/Activation 3:00 Machine -into- 6:00 AMRAP 8 Roll and Reach 4 Dumbbell Strict Press (light) 4 Dumbbell Push Press (light) 4 Box Step Ups 4 Box Jumps 2. Workout Prep 2 sets: 2 Dumbbell Push Press (build in weight) 2 Box Jump Overs (build in height)

Workout

City of Cowboys and Culture (Time)

Freedom (RX’d) 3-6-9-12-15-18-21 Dumbbell Push Press (50s/35s) Box Jump Overs (24/20) (KG conv: 22.5/15 DBs) Independence 3-6-9-12-15-18-21 Dumbbell Push Press (35s/25s) Box Jump Overs (20/16) (KG conv: 15/10 DBs) Liberty 3-6-9-12-15-18 Dumbbell Push Press (light) Box Step Ups (20/16)<ul><li>Target time: 8-10 minutes</li><li>Time cap: 14 minutes</li></ul>

Gymnastics

Strict Pull-ups: Week 3 (Checkmark)

Freedom: 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip) - Rest 1:00 between sets -into- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets -into- 3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed) - Rest 30-seconds between sets Independence: 3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip) - Rest 1:00 between sets -into- 3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets -into- 3 sets of 3 assisted pull-ups (use a band to assist with the pull-up) - Rest 30-seconds between sets Liberty: 3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip) - Rest 1:00 between sets -into- 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 -into- 3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up) - Rest 30 seconds between sets

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 15 Adductor Rockbacks 1 Min Calf Foam Rolling 1 Min Foot 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, August 6, 2024

post author opengym

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