CrossFit WOD, September 5, 2024

Sep 5, 2024 by opengym in WOD 0 Comments

CrossFit – Thu, Sep 5

Warm-up

Warm Up

1. Movement Prep/Activation2:00 Air Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power Snatch (PVC-empty bar) 2 Power Snatch (PVC-empty bar) 2. Strength 10 sets x 3 Power Snatch (every 1:15) * Weight should be 50% of 1RM + 5-10lbs from previous week * All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds. 3. Workout Prep 2 sets: 10-second Air Bike (each/build in pace) 5 Synchro Wall Balls (build in weight)

Strength/Accessory

Power Snatch (Weight)

10 sets x 3 Power Snatch (every 1:15) * Weight should be 50% of 1RM + 5-10lbs from previous week * All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

Workout

Thunderstorm (Calories)

Freedom (RX’d) Teams of 2 15:00 AMRAP 30 seconds on/30 seconds off Max Calorie Air Bike - At 16:00 – 50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14) *Repeat from Jan 25, 2022 (KG conv: 50 reps at 14/9 or 75 reps at 9/6) Independence Teams of 2 15 min AMRAP 30 seconds on/30 seconds off Max Calorie Air Bike At 16:00 50 Synchro Wall Balls (20/14) or 75 Synchro Wall Balls (14/10) (KG conv: 9/6 or 6/4) Liberty Teams of 2 15 min AMRAP 30 seconds on/30 seconds off Max Calorie Air Bike At 16:00 50 Synchro Wall Balls thrusters (light)<ul><li>Target number of Calories: 225/180 calories on the Assault Bike, 175/150 Calories on the Echo Bike</li><li>Minimum number of Calories before scaling: 150/120 calories Assault, 140/100 Echo Wall Balls</li></ul>

Part 2 Score (Time)

Enter your time for part 2 here.

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Down Dog 2x 1 Min Calf Pumps 2x 10 Seated External Rotations (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, September 5, 2024

post author opengym

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