Join our NEW Weightlifting Class! Mon/Weds 5:30PM

blog

CrossFit WOD, October 21, 2024

CrossFit – Mon, Oct 21

Warm-up
Warm-up

1. Movement Prep/Activation
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty bar)
5 Front Squats
5 Push Press
5 Thrusters
5 Kip Swings
10 Ring Rows

2. Strength
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken

3. Workout Prep
2 sets:
100m Row (build in pace)
5 Thrusters
4 Pull Ups

Strength/Accessory
Deadlift + Hang Squat Clean (Weight)

5-4-3-2-1 Deadlift + Hang Squat Clean (Build in weight across sets)
Set 1: 5 Deadlifts + 5 Hang Squat Cleans
Set 2: 4 Deadlifts + 4 Hang Squat Cleans
Set 3: 3 Deadlifts + 3 Hang Squat Cleans
Set 4: 2 Deadlifts + 2 Hang Squat Cleans
Set 5: 1 Deadlift + 1 Hang Squat Clean
*Complete each complex unbroken

Workout
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Independence
800m Row
50 Thrusters (35/25)
20 Pull Ups

Liberty
500m Row
30 Wall Ball Thrusters (light)
20 Ring Rows

  • Target time: 6-8 minutes
  • Time cap: 10 minutes

Cooldown/Mobility
Mobility

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

Choose 2 of the following:
2x 10 Reverse Leg Raises (each side)
20x Shoo the Cat
15x Bootstrappers

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.

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!

By providing your phone number, you agree to receive text messages from SOLA Fitness