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

blog

CrossFit WOD, July 8, 2024

CrossFit – Mon, Jul 8

Warm-up
Warm-up

1. Movement Prep/Activation
Hip Halo Warmup
-into-
6:00 AMRAP
5 Russian Kettlebell Swings
10 Alternating V-ups
10 Single Leg Calf Raises (each)
10 Box Step-ups

2. Strength
Build up to a Heavy Front Squat
10-12 minutes

3. Workout Prep
2 sets:
4 Kettlebell Swings (build in weight)
4 V-Ups
2 Box Jumps (build in height)

Strength/Accessory
Front Squat (Weight)

Build up to a Heavy Front Squat
10-12 minutes

Workout
The Hunger Games (Time)

Freedom (RX’d)

30-24-18-12-6
Kettlebell Swings (53/35)
V-ups
10-8-6-4-2
Box Jumps (30/24)

Independence
30-24-18-12-6
Kettlebell Swings (35/26)
V-ups
10-8-6-4-2
Box Jumps (24/20)

Liberty
21-15-12-9-6
Russian Kettlebell Swings (light)
Sit Ups
10-8-6-4-2
Box Step Ups (20/16)

Target time: 9-11 minutes

Time cap: 15 minutes

Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2×10 Reverse Leg Raises
4×5 Quad Foam Rolling
1 Min Cat Cow

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