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CrossFit WOD, September 10, 2024

CrossFit – Tue, Sep 10

Warm-up
Warm Up

1. Movement Prep/Activation

10:00 AMRAP
30-second Jump Rope
10 Cossack Squats
10 Hollow Rocks
10-second Handstand Hold
5 Pike Push Ups

2. Workout Prep
2 sets:
10 Double Unders
5 Goblet Squats (build in weight)
3 GHD’s

Gymnastics
Strict Handstand Push-ups: Week 2 (Checkmark)

Freedom:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

Independence:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups

Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups

THEN

3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec-
30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1
-rest 60sec-

NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups

Workout
“How Rude!” (Time)

Freedom (RX’d)
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
15 V-Ups after each round

Independence
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (35/26)
10 V-Ups after each round

Liberty
81-63-45-27
SIngle Unders
27-21-15-9
Goblet Squat (light)
15 sit ups after each round

  • Target time: 10-12 minutes
  • Time cap: 15 minutes

Cooldown/Mobility
Mobility

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

1 Min Cat Cow
1 Min Forearm Smash
2x 10 Seated External 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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