CrossFit WOD, September 12, 2024

Sep 12, 2024 by opengym in WOD 0 Comments

CrossFit – Thu, Sep 12

Warm-up

Warm Up

1. Movement Prep/Activation8:00 AMRAP 2x50ft Shuttle Run 5 Kip Swings 10 Alt. V-Ups 5 Back Squats 3 Worlds Greatest Stretch (each side) 2. Strength Back Squat for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% 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 will be based off of 190 lbs, not 200. 3. Workout Prep 2 sets: 5 Wall Balls 3 Toes to Bar 1x50ft Shuttle Run

Strength/Accessory

Back Squat (Weight)

Back Squat for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% 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

“You got it, Dude!” (Time)

Freedom (RX’d) 5 Rounds 20 Wall Balls (20/14) 15 Toes to Bar 10x50ft Shuttle Run (KG conv: 9/6) Each shuttle run rep is 25 feet down + 25 feet back Independence 5 Rounds 15 Wall Balls (20/14) 10 Toes to Bar 10x50ft Shuttle Run (KG conv: 9/6) Each shuttle run rep is 25 feet down + 25 feet back Liberty 5 Rounds 12 Wall Ball Thrusters (light) 12 Hanging Knee Raises 6x50ft Shuttle Run Each shuttle run rep is 25 feet down + 25 feet back<ul><li>Target time: 12-14 minutes</li><li>Time cap: 18 minutes</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2×8 Bretzel 2×10 Foam Roll Up Wall 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, September 12, 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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