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CrossFit WOD, October 28, 2024

CrossFit – Mon, Oct 28

Warm-up
Warm-up

1. Movement Prep/Activation
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Shoulder Press (each)
10 Deadbugs
5 Back Squat (Build in weight)

2. Strength
5 sets x 5 Back Squats

3. Workout Prep
2 sets:
2 Single Arm Dumbbell Thrusters (each)
10ft Single Dumbbell Walking Lunge
10 Double Unders

Strength/Accessory
Back Squat (Weight)

Set 1: 5 Reps w/ Tempo 5 down

Set 2: 5 Reps w/ 5 sec pause bottom

Set 3: 5 Reps (normal)

Set 4: 5 Reps

Set 5: 5 reps

Workout
Monster Mash (2 Rounds for reps)

Freedom (RX’d)
Every 8 Min for 2 Sets
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders

Independence
Every 8 Min for 2 Sets
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
30 Double Unders

Liberty
2 Sets:Every 8 Min for 2 Sets

3 Rounds
10 Single Arm Dumbbell Thrusters (5 per side) (Light)
50ft Single Dumbbell Walking Lunge (light)
30 Single Unders

Goal: 3:30-5 Min

Cap per Set 6 Min

Cooldown/Mobility
Mobility

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

20x 90/90 Rotations
15x Bootstrappers
2x 1 Minute Calf Pumps

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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