CrossFit WOD, September 10, 2024

Sep 10, 2024 by opengym in WOD 0 Comments

CrossFit – Tue, Sep 10

Warm-up

Warm Up

1. Movement Prep/Activation10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 10 Double Unders 5 Goblet Squats (build in weight) 3 GHD’s

Gymnastics

Strict Handstand Push-ups: Week 2 (Checkmark)

Freedom: EMOM8: Odd: 30-second handstand hold against wall (back against wall) Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups Independence: EMOM8: Odd: 30-second handstand hold against wall (back against wall) Even: 30-second max tricep push-ups Liberty: EMOM8: Odd: 30-second handstand hold with feet or knees on a box, or a plank hold. Even: 30-second max elevated push-ups THEN 3 sets 12 Dumbbell Front Raises (leave 2 reps in the tank) -rest 30sec- 30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1 -rest 60sec- NOTE: if you missed the baseline test last week, do this first and then do the EMOM8. Freedom: 1 set of max strict handstand push-ups Independence: 1 set of max strict box handstand push-ups (note the box height used) Liberty: 1 set of max push-ups or elevated push-ups

Videos: <a target="_blank" rel="noopener noreferrer" href=" Hold</a> <a target="_blank" rel="noopener noreferrer" href=" Hold Knees on Box</a> <a target="_blank" rel="noopener noreferrer" href=" Hold Feet on Box</a> <a target="_blank" rel="noopener noreferrer" href=" Push Ups</a> <a target="_blank" rel="noopener noreferrer" href=" Hold</a> <a target="_blank" rel="noopener noreferrer" href=" Front Raise</a> <a target="_blank" rel="noopener noreferrer" href=" Cues & Scaling</a> <a target="_blank" rel="noopener noreferrer" href=" Handstand Push Up</a> <a target="_blank" rel="noopener noreferrer" href=" Box Handstand Push Up</a> <a target="_blank" rel="noopener noreferrer" href=" Push Up</a>

Workout

“How Rude!” (Time)

Freedom (RX’d) 81-63-45-27 Double Unders 27-21-15-9 Goblet Squat (53/35) 15 GHDs (Or V-Ups) after each round (KG conv: 24/16) Independence 81-63-45-27 Double Unders 27-21-15-9 Goblet Squat (35/26) 10 GHDS (Or V-Ups) after each round (KG conv: 16/12) Liberty 81-63-45-27 SIngle Unders 27-21-15-9 Goblet Squat (light) 15 sit ups after each round<ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>

Cooldown/Mobility

Open gym status for TS Francine

Due to the developing situation with Tropical Storm Francine, we will be monitoring conditions closely over the next few days. Our primary concern is the safety of our members and staff. Should the storm impact our area, we will adjust class schedules and availability accordingly. Stay tuned for real-time updates, and ensure you have access to our app or social channels for any last-minute changes. Best regards, Ben and Brandon

CrossFit WOD, September 10, 2024

post author opengym

Related Posts

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)

2/15/2021

Add Comment

Cancel reply