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CrossFit WOD, May 24, 2024

CrossFit – Fri, May 24

Warm-up
Warm Up

1. Movement Prep/Activation
Every minute (9:00)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)

2. Strength
10-12 minutes to establish a Heavy Shoulder Press

3. Workout Prep
2 sets:
3 Bench Press (build in weight)
1 Rope Climb (half way)

Strength/Accessory
Shoulder Press (Weight)

10-12 minutes to establish a Heavy Shoulder Press

Workout
The Freman (AMRAP – Reps)

Freedom (RX’d)
18:00 AMRAP
6-4-2
DB Bench Press
3-2-1
Rope Climb
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00

Independence
18:00 AMRAP
6-4-2
DB Bench Press
Strict Knee to Elbow
-Repeat the 6-4-2

Liberty
18:00 AMRAP
10-8-6
Dumbbell Bench Press (light)
Hanging Knee Raises
-Repeat the 10-8-6 sequence for the full 18:00

  • Target Reps: 108+ reps (6+ Rounds)
  • Minimum Reps before Scaling: 72 (4 Rounds)
  • DB Load use a RPE of 7

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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