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CrossFit WOD, August 23, 2024

CrossFit – Fri, Aug 23

Warm-up
Warm Up

1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 Row
10 Cossack Squats
10 Bird Dogs
5 Back Squats (empty bar)

2. Strength
Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%

3. Workout Prep
2 sets:
20-second Calorie Row
5 Wall Balls

Strength/Accessory
Back Squat (Weight)

Back Squat 10-5-5-5

Back Squat 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
Max Verstappen (2 Rounds for reps)

Freedom (RX’d)
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)
(KG conv: 9/6 WB)

Independence
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (14/10)

Liberty
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Ball Thrusters (20/14)

  • Target number of reps each set:
    Calorie Row: 14/11 Calorie
    Wall Balls: 15
  • Minimum number of reps before scaling:
    Calorie Row: 11/9
    Wall Balls: 12

Cooldown/Mobility
Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

4x 5 Quad Foam Rolling (each leg)
2x 15 Side Lying Rotations (each side)
2x 1 Min Calf Pumps

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.

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