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CrossFit WOD, June 1, 2024

CrossFit – Sat, Jun 1

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
5 Worlds Greatest Stretch (each)
25ft Lizard crawl
5 Muscle Cleans
5 Shoulder Press
10 Single Arm Dumbbell Bench (each)

2. Workout Prep
3 sets (with partner)
10ft Back Rack Walking Lunge (build in weight)
5 Dumbbell Bench Press (build in weight)

Workout
Still a Soldier (Time)

Freedom (RX’d)
Teams of 2
For time:
32-64-96
Back Rack Lunge (115/85)
100-60-40
Dumbbell Bench Press (50s/35s)

Independence
Teams of 2
For time:
32-64-96
Back Rack Lunge (95/65)
100-60-40
Dumbbell Bench Press (35s/25s)

Liberty
Teams of 2
For time:
20-40-60
Single Dumbbell Lunge (light)
50-40-30
Dumbbell Bench Press (light)

  • Target time: 15-17 minutes
  • Time cap: 20 minutes

Strength/Accessory
Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)

4 Rounds

  • 10 Dumbbell Front Raises @ Moderate weight – maintain control and quality RPE 7
  • 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
  • 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
  • 10 Ring Y Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Cooldown/Mobility
Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

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