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CrossFit WOD, June 8, 2024

CrossFit – Sat, Jun 8

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
30 seconds Single Unders or 30 Plate Hops
10 Suitcase Deadlifts (each)
4 Up Downs
4 Box Step Up

2. Workout Prep
– With Team –
3 sets (Increase weight/height each set)
100m Run
30 seconds Run (workout pace)
2 Burpee Box Get Overs (practice technique)
1 Sandbag Clean

Workout
Great Dividing Range (AMRAP – Rounds and Reps)

Freedom (RX’d)
Teams of 3
25 Minute AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
5 Sandbag Cleans (150/100) (or Power Cleans @ 185/125)
5 Burpee Box Get Overs (48/42) (or 8 Burpee Box Get Overs @ 30/24)
Partner 3: Rest
* Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run – AMRAP – Rest – Repeat)

Scoring: total rounds/reps of the Clean/Burpee Box Get Over AMRAP

Independence
Teams of 3
25 Minute AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
5 Sandbag Cleans (100/70) or Power Cleans (125/85)
4 Burpee Box Get Overs (42/36) (or 6 Burpee Box Get Overs (30/24))
Partner 3: Rest
(KG conv: 45/32.5 SB, 56/38 PC)

Liberty
25 Minute AMRAP
Partner 1: 300m Run
Partner 2: AMRAP
8 Dumbbell Cleans (light)
6 Up Downs + Box Step Up
Partner 3: Rest

  • Target number of Rounds: 20 rounds + (total)
  • Minimum number Rounds before scaling: 16 rounds

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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