CrossFit WOD, August 15, 2024

Aug 15, 2024 by opengym in WOD 0 Comments

CrossFit – Thu, Aug 15

Warm-up

Warm Up

1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 25m Lizard Crawl 10 Cossack Squats 5 Back Squats (empty bar-build across sets) 5 Pike Push Ups 8 Box Step Ups 8 Ring Rows 2. Strength Back Squat for load: 10 reps @ 65% 5 reps @ 75% 3 reps @ 85% 1+ reps @ 95% 3. Workout Prep 2 sets: 2 Handstand Push Ups 2 Box Jumps (build-in height) 3 Chest to Bar 4 Wall Balls (build-in weight)

Strength/Accessory

Back Squat (Weight)

Back Squat for load: #1: 10 reps @ 65% #2: 5 reps @ 75% #3: 3 reps @ 85% #4: 1+ reps @ 95% On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 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

Frog Man (AMRAP – Rounds and Reps)

Freedom (RX’d) 14:00 AMRAP 7 Handstand Push Ups 7 Box Jumps (30/24) 7 Chest to Bar Pull Ups 14 Wall Balls (20/14) Independence 14:00 AMRAP 5 Handstand Push Ups 5 Box Jumps (24/20) 5 Chest to Bar Pull Ups 10 Wall Balls (20/14) Liberty 14:00 AMRAP 7 Push Ups 7 Box Jumps (20/16) 7 Ring Rows 10 Wall Ball Thrusters (light)<ul><li>Target number of Rounds: 6+ Rounds</li><li>Minimum number of Rounds before scaling: 4.5 rounds</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Foam Roll Up Wall 2x 30 Seconds Pigeon Stretch Drops 1 Min Calf Foam Rolling 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 15, 2024

post author opengym

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