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CrossFit WOD, June 5, 2024

CrossFit – Wed, Jun 5

Warm-up
Warm Up

1. Movement Prep/Activation
Hip Halo
-into-
3 sets:
5 Deadlifts (empty bar)
5 Tempo Front Squats (empty bar)
3x50ft Shuttle Run
5 Inch Worms

2. Strength
Front Squat:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)

3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
1x50ft Shuttle Run
1 Wall Walk

Strength Accessory
Front Squat (Weight)

Front Squat:

  • Heavy 3 Rep
  • Heavy 2 Rep
  • 3 Heavy Singles (Build to 85-90% through the 3 singles)

Record your heaviest single and note the weights of the other sets.

Workout
Rocky Mountains (Time)

Freedom (RX’d)
15-10-5
Deadlift (225/155)
200m Run between DL Sets
-into-
15 Wall Walks
-into-
5-10-15
Deadlift (225/155)
200m Run Between DL sets

Independence
15-10-5
Deadlift (185/125)
200m Run Between DL sets
-into-
10 Wall Walks
-into-
5-10-15
Deadlift (185/125)
200m Run Between DL sets

Liberty
12-8-4
Dumbbell Deadlift (light)
200m Run Between DL sets
-into-
15 Inch Worms
-into-
12-8-4
Dumbbell Deadlift (light)
200m Run Between DL sets

  • Target time: 11-13 minutes
  • Time cap: 16 minutes

Cooldown/Mobility
Mobility

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

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