blog

CrossFit WOD, October 29, 2024

CrossFit – Tue, Oct 29

Warm-up
Warm Up

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
30-second Air Bike
10 Ring Rows
10 Beat Swings
5 Scap Pull Ups

2. Workout Prep
2 sets:
5/4 Calorie Air Bike
3 Pull Ups
1 Chest to Bar

Skill
Muscle-ups (Today’s Another Practice Day! We will take some time to progress through ring muscle up!

No matter where you stand, today may look like some strength work or high skill work. Everyone will have something beneficial! )

Performance athletes:

Every 1:15 Sec for 3-4 sets

-1-2 RMU Turn overs

-1-2 Ring Muscle up

-1-2 Ring dips

Workout
Somebody’s Watching Me (Time)

Freedom (RX’d)
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups

Independence
25/20 Calorie Air Bike
25 Pull Ups
25/20 Calorie Air Bike
10 Chest to Bar
25/20 Calorie Air Bike
25 Pull Ups

Liberty
20/16 Calorie Air Bike
30 Ring Rows
20/16 Calorie Air Bike
15 Jumping Pull Ups
20/16 Calorie Air Bike
30 Ring Rows

  • Target time: 8-10 minutes
  • Time cap: 13 minutes

Cooldown/Mobility
Mobility

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

1 Minute Couch Stretch
20x Shoo the Cat

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