CrossFit WOD, August 28, 2024

Aug 28, 2024 by opengym in WOD 0 Comments

CrossFit – Wed, Aug 28

Warm-up

Warm Up

1. Movement Prep/Activation10:00 AMRAP 1:00 Air Bike 5 Inch Worms 10 Deadbugs 10 Dynamic Squat Stretches 3 Back Squats (empty bar – build across sets) 2. Strength Back Squat for load: #1: 10 reps @ 60% #2: 3 reps @ 70% #3: 3 reps @ 80% #4: 3 reps @ 90% 3. Workout Prep 1 set: 5/4 Calorie Air Bike 2 Burpees 5/4 Calorie Air Bike 2 Line Facing Burpees 5/4 Calorie Air Bike 2 Burpee Broad Jump

Strength Accessory

Back Squat (Weight)

Back Squat for load: #1: 10 reps @ 60% #2: 3 reps @ 70% #3: 3 reps @ 80% #4: 3 reps @ 90% We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Workout

Clue (3 Rounds for reps)

Freedom (RX’d) 30/24 Calorie Air Bike 30 Burpees @7:00 25/20 Calorie Air Bike 25 Line Facing Burpees @14:00 20/16 Calorie Air Bike 20 Burpee Broad Jump (4’/3’) Independence 25/20 Calorie Air Bike 25 Burpees @7:00 20/16 Calorie Air Bike 20 Line Facing Burpees @14:00 15/12 Calorie Air Bike 15 Burpee Broad Jump (4’/3’) Liberty 20/16 Calorie Air Bike 20 Up Downs @7:00 18/15 Calorie Air Bike 18 Up Down Over Line @14:00 16/13 Calorie Air Bike 16 Up Downs + Step Up<ul><li>Target time each set: 3:30-4:15</li><li>Time cap each set: 5 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 2x 10 Reverse Leg Raises (each side) 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 28, 2024

post author opengym

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2/15/2021…* This week is week 7 of our 12 week cycle! This cycle is focused on heavier squatting and lots of solid olympic lifting. * The percentages are getting VERY aggressive throughout this cycle, especially the squats so remember to follow RPE (Rate of Perceived Exertion: video in notes)

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