Join our NEW Weightlifting Class! Mon/Weds 5:30PM

blog

CrossFit WOD, August 30, 2024

CrossFit – Fri, Aug 30

Warm-up
Warm Up

1. Movement Prep/Activation

2:00 Machine
-into-
8:00 AMRAP
5 Kip Swings
10 Ring Rows
10 Banded Pass Throughs
5 Muscle Snatch (PVC- empty bar)
5 Snatch Push Press (PVC- empty bar)
5 Overhead Squats (PVC- empty bar)

2. Workout Prep
3 sets:
1 Bar Muscle Ups
3 Overhead Squats (build in weight)

Workout
Battleship (Time)

Freedom (RX’d)
7 Rounds
3 Bar Muscle Ups (Or 7 Chest to Bar)
7 Overhead Squats (135/95)

* The Overhead Squats are from the ground, not rack.

Independence
7 Rounds
2 Bar Muscle Ups (Or 5 Chest to Bar)
7 Overhead Squats (115/80)

Liberty
7 Rounds
7 Jumping Pull Ups
7 Dumbbell Front Squats (light)

  • Target time: 5:30-7 minutes
  • Time cap: 10 minutes

Strength/Accessory
Mayhem Mini-Pump –Leg Day-Optional (Checkmark)

3 sets

10 DB Reverse Lunges – RPE 7

10 DB Romanian Deadlifts Tempo 3 sec down – RPE 7

-Rest 1 min between rounds-

Cooldown/Mobility
Mobility

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

2x 30 Seconds Foam Roller Hip Internal Rotations
2x 10 Down Dog
1 Min Quardruped Forearm Stretch

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.

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

By providing your phone number, you agree to receive text messages from SOLA Fitness