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CrossFit WOD, May 25, 2024

CrossFit – Sat, May 25

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Machine
-into-
10 Cossack Squats
5 Hang Muscle Cleans (empty bar)
5 Front Squats (empty bar)
3 Up Downs + Box Step Up

2. Workout Prep
With Partner
3 sets:
3 Hang Squat Cleans (build in weight)
2 Burpee Box Get Overs (build in height)
-One partner Rowing while other partner is completing their set.

Workout
“I must not fear” (AMRAP – Rounds and Reps)

Freedom (RX’d)
20:00 AMRAP
Teams of 2
Partner 1 performs all of the odd sets (1-3-5-7-9-11…)
Partner 1 performs all of the even sets (2-4-6-8-10…)
Hang Squat Cleans (95/65)
Burpee Box Get Overs (30/24)
The partner not working rows for Max Calories.
Score = final round completed (rounds) + total calories (reps).
(KG conv: 43/29)

Explanation of workout: Partner 1 will begin by completing 1 Hang Squat Clean and 1 Burpee Box Get Over. Once complete, partner 2 begins 2 Hang Squat Clean and 2 Burpee Box Get Overs. Then back to partner one for 3s, partner 2 for 4s…etc. While one partner goes through their sets the other rows for max calories. Athletes will continue to change out until 18:00 is completed. Score = final round completed (rounds) + total calories (reps).

Independence
20:00 AMRAP
Teams of 2
Partner 1: Odd sets
1-3-5-7-9-11…
Partner 2: Even sets
2-4-6-8-10…
Hang Squat Cleans (75/55)
Burpee Box Get Overs (24/20)
-Partner not working must be rowing for Max Calories.
(KG conv: 34/25)

Liberty
20:00 AMRAP
Teams of 2
Partner 1: Odd sets
1-3-5-7-9-11…
Partner 2: Even sets
2-4-6-8-10…
Hang Dumbbell Power Cleans (light)
Up Down Box Step Up (20)
-Partner not working must be rowing for Max Calories.

  • Target Round: Round of 16
  • Minimum Round before scaling: 12

Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)

4 rounds:

  • 10 Banded Pushups @ moderate weight RPE 7
  • 10 Body Row on Racked Barbell @ moderate weight RPE 7
  • 10 Bent Over Banded Tricep Extension @ moderate weight RPE 7
  • 10 Single DB Double Head Curl @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

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