blog

CrossFit WOD, May 31, 2024

CrossFit – Fri, May 31

Warm-up
Warm Up

1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
7 min AMRAP
10 Strict Sit Up
:10 Handstand Hold
5 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)

2. Strength
3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-

3. Workout Prep
2 sets:
1 Wall Walk (halfway)
2 Power Cleans (build-in weight)
4 GHD’s

Strength/Accessory
Front Squat (Weight)

3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-

Workout
American Soldier (Time)

Freedom (RX’d)
5 Rounds
3 Wall Walks
9 Power Cleans (135/95)
15 GHD’s (V-Ups)

Independence
5 Rounds
2 Wall Walks
9 Power Cleans (115/80)
12 GHD’s + 6in Riser (V-Ups)

Liberty
5 Rounds
3 Inch Worms
9 Dumbbell Power Cleans (light)
15 Sit Ups

  • Target time: 8-10 minutes
  • Time cap: 14 minutes

Cooldown/Mobility
Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!