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CrossFit WOD, June 6, 2024

CrossFit – Thu, Jun 6

Warm-up
Warm Up

1. Movement Prep/Activation
2 sets:
1:00 Machine
10 Banded Shoulder Press
-into-
2 sets:
10 Russian Kettlebell Swings (light)
5 Shoulder Press (empty bar)
10 Dynamic Squat Stretches
30-second Crossover Single Practice

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

3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5 Wall Balls
5 Crossover Singles

Strength/Accessory
Shoulder Press (Weight)

Shoulder Press:

  • 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
Urals (Time)

Freedom (RX’d)
5 Rounds
21 Kettlebell Swings (53/35)
21 Wall Balls (20/14)
42 Crossover Single Unders

Independence
5 Rounds
21 Kettlebell Swings (35/26)
21 Wall Balls (14/10)
42 Double Unders

Liberty
5 Rounds
15 Russian Kettlebell Swings (light)
15 Wall Ball Thrusters (light)
30 Single Unders

  • Target time: 14-16 minutes
  • Time cap: 18 minutes

Cooldown/Mobility
Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

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