CrossFit WOD, August 21, 2024

Aug 21, 2024 by opengym in WOD 0 Comments

CrossFit – Wed, Aug 21

Warm-up

Warm Up

1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 10 Glute Bridges 5 Deadlifts (empty bar – build across sets) 5 Half Kneeling Single Arm Dumbbell Press. (each) 2. Strength Deadlift for load: #1: 10 reps @ 55% #2: 5 reps @ 65% #3: 5 reps @ 75% #4: 5+ reps @ 85% 3. Workout Prep 2 sets: 50ft Odd Object Carry (build in weight) 2 Rounds 5 Dumbbell Push Press (build in weight) 10ft Dumbbell Front Rack Walking Lunge (build in weight)

Strength Accessory

Deadlift (Weight)

<h4>Deadlift 10-5-5-5</h4>Deadlift for load: #1: 10 reps @ 55% #2: 5 reps @ 65% #3: 5 reps @ 75% #4: 5+ reps @ 85% On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 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 athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).

Workout

Lewis Hamilton (Time)

Freedom (RX’d) 300ft Odd Object Carry (100/70) -into- 5 Rounds 10 Dumbbell Push Press (50s/35s) 50ft Dumbbell Front Rack Walking Lunge (50s/35s) -into- 300ft Odd Object Carry (100/70) * Use an object with a total weight around 100/70. Variety of options include dumbbells, kettlebells, barbells, sandbag/sandball, or anything else you can find. (KG conv: 22.5/15 DBs, 45/32.5 odd object) Independence 300ft Odd Object Carry (70/50) -into- 5 Rounds 10 Dumbbell Push Press (35s/25s) 50ft Dumbbell Front Rack Walking Lunge (35s/25s) -into- 300ft Odd Object Carry (70/50) (KG conv: 15/10 DBs, 32.5/22.5 odd object) Liberty 300ft Odd Object Carry (50/35) -into- 5 Rounds 10 Dumbbell Push Press (light) 50ft Single Dumbbell Front Rack Walking Lunge (light) -into- 300ft Odd Object Carry (50/35) (KG conv: 22.5/15 odd object)<ul><li>Target time: 9-11 minutes</li><li>Time cap: 14 minutes</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Min QL Stretch 1 Min Couch Stretch 2x 45 Second Ring Tricep Stretch 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 21, 2024

post author opengym

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