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CrossFit WOD, November 1, 2024

CrossFit – Fri, Nov 1

Warm-up
Warm Up

1. Movement Prep/Activation

Banded 7’s
-into-
8:00 AMRAP
30-second Row
30-second Jump Rope
5 Dumbbell Hang Power Cleans (light)
10 Kip Swings
3 Pull Ups
5 Inchworms

2. Workout Prep
1 set:
5/4 Calorie Row
5 Hang Dumbbell Power Cleans

Gymnastics
Bar Muscle Ups: Week 3 (Checkmark)

Warm-up skill work: Landing tall with tension – bit.ly/3zWmvkF

– Then –

6 rounds, every 90 seconds complete:

  • Freedom: 4-7 Bar Muscle Ups
  • Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
  • Liberty: 8-12 Ring Rows

Workout
Thriller (Time)

Freedom (RX’d)
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row

Independence
For Time:
40/32 Calorie Row
75 Hang Dumbbell Power Cleans (35s/25s)
40/32 Calorie Row

Liberty
For Time:
30/24 Calorie Row
50 Hang Dumbbell Power Cleans (light)
30/24 Calorie Row

  • Target time: 12-14 minutes
  • Time cap each set: 18 minutes

Cooldown/Mobility
Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

10x 5 Second Seal Stretch
4x 5 Quad Foam Rolling (each leg)
2x 10 Down Dog

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.

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