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CrossFit WOD, May 22, 2024

CrossFit – Wed, May 22

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Air Bike
-into-
6:00 AMRAP
10 Banded Pass Throughs
5 Elbow to Floor Stretch with Rotation (each side)
5 Hang Power Snatches
5 Overhead Squats

2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Overhead Squats (build in weight)

Workout
Bene Gesserit (Time)

Freedom (RX’d)
6 rounds:
12/10 Calorie Air Bike
12 Overhead Squats (75/55)
(KG conv: 34/25)

Independence
6 rounds:
10/8 Cal Air Bike
12 Overhead Squats (65/45)
(KG conv: 29/20)

Liberty
6 rounds:
9/7 Cal Air Bike
12 SIngle Dumbbell Front Squat (light)

  • Target time: 7-9 minutes
  • Time cap: 12 minutes

Strength Accessory
Core Work (Checkmark)

4 sets:

  • 15 Strict Hanging Leg Raise
  • 30yd Single DB Overhead Carry (Left– as heavy as possible)
  • 30yd Single DB Overhead Carry (Right – as heavy as possible)
  • :30 sec Side Plank on Forearm (each side)

*Rest 2:00 b/t sets

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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