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CrossFit WOD, October 17, 2024

CrossFit – Thu, Oct 17

Warm-up
Warm Up

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
30-second Jump Rope (practice)
10 Ring Rows
5 Kip Swings
5 Turkish Sit Ups (each)

2. Workout Prep
2 sets:
5 Crossovers
2 Strict Pull Ups

Gymnastics
Bar Muscle Ups: Week 1 (AMRAP – Reps)

2:00 AMRAP for max reps of:

Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows

Workout
Breyer’s (5 Rounds for reps)

Freedom (RX’d)
5 sets
1:30 AMRAP
50 Crossovers (Or 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-

Independence
5 sets
1:30 AMRAP
35 Crossovers (Or 75 Single Unders)
Max Strict Pull-Ups in remaining time
-1:30 rest between sets-

Liberty
5 sets
1:30 AMRAP
80 SIngle Unders
Max RIng Rows in remaining time
-1:30 rest between sets-

  • Target number of Reps each set: 10+ reps
  • Minimum number of Reps each set before scaling: 6 reps

Cooldown/Mobility
Mobility

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

Crossover Symmetry Recovery
1 Minute Ring Lat Stretch
2x 30 Seconds Pigeon Stretch Drops

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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