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CrossFit WOD, May 16, 2024

CrossFit – Thu, May 16

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Machine
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)

2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows

Workout
“You’re Tiny Avenger!” (3 Rounds for reps)

Freedom (RX’d)
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
(KG conv: 61/38)

* Note: each set is 3 rounds, with athletes performing 9 rounds total.

Independence
3 sets:
3 Rounds
10 Bench Press (115/75)
20 Bent Over Banded Rows
-rest 1:1 between sets-
(KG conv: 52/34)

Liberty
3 sets:
3 Rounds
10 Dumbbell Bench Press (light)
15 Bent Over Banded Rows
-rest 1:1 between sets-

  • Target time each set: 3-4 minutes
  • Time cap each set: 5 minutes
  • Overall time cap: 25 minutes

Cooldown/Mobility
Mobility

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)

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