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CrossFit WOD, October 5, 2024

CrossFit – Sat, Oct 5

Warm-up
Warm Up

1. Movement Prep/Activation

3:00 Machine
-into-
10:00 AMRAP
1:00 Row
5 Inchworm
5 Roll and Reach
5 Suitcase Deadlifts (each)

2. Workout Prep
2 sets: With partner
100m Row (each)
2 Burpee Deadlifts (each- build in weight)

Workout
Deal or No Deal (Time)

Freedom (RX’d)
Teams of 2
3 rounds
2000m/1750m Row
40 Dumbbell Burpee Deadlifts (50s/35s)

Independence
Teams of 2
3 rounds
2000m/1750m Row
40 Dumbbell Burpee Deadlifts (35s/25s)

Liberty
Teams of 2
3 rounds
1500m/1200m Row
30 Up Down Deadlifts (light)

  • Target time: 30-32 minutes
  • Time cap: 36 minutes

Strength/Accessory
Core Work (Checkmark)

4 sets:

15 Overhead Plate sit ups
:45 sec Chinese Plank
15 Standing Banded Pallof Press (each side)
30 Laying Heel Taps
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)

*Rest 2:00 b/t sets

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