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CrossFit WOD, October 3, 2024

CrossFit – Thu, Oct 3

Warm-up
Warm Up

1. Movement Prep/Activation

8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach

2. Workout Prep
2 sets:
4 Front Rack Lunges (build in weight)
4 Toes to Bar

Workout
Are you smarter than a 5th Grader? (Time)

Freedom (RX’d)
21-18-15-12-9-6
Front Rack Lunge (95/65)
Toes to Bar
(KG conv: 42.5/30 Lunges)

Independence
21-18-15-12-9-6
Front Rack Lunge (75/55)
Knees to Elbows
(KG conv: 35/25 Lunges)

Liberty
21-18-15-12-9-6
Single Dumbbell Front Rack Lunge (light)
Hanging Knee Raises

  • Target time: 10-12 minutes
  • Time cap: 14 minutes

Core Work
Metcon (Time)

L-Sit

Accumulate 2:00 Min

*Each Break Jog 100m

Scaling for L-Sit:

Knee Tuck or Pike On floor

Cap 8 Min

Cooldown/Mobility
Mobility

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

1 Minute Posterior Shoulder Smash
1 Minute Band Wrist Mobilization
1 Minute Barbell Forearm Stretch
2x 15 Side Lying Rotations (each side)

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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