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CrossFit WOD, September 4, 2024

CrossFit – Wed, Sep 4

Warm-up
Warm Up

1. Movement Prep/Activation

8:00 AMRAP
:30 Jump Rope
5 Dynamic Squat Stretches
5 Deadbugs
5 Back Squats (empty bar – build in weight)
5 Strict Knees to Elbow
4 Up-downs Over Box

2. Strength
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

3. Workout Prep
2 sets
10 Double Unders
3 Toes to Bar
2 Burpee Box Jump Overs

Strength Accessory
Back Squat (Weight)

Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Workout
Sandstorm (2 Rounds for reps)

Freedom (RX’d)
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20)

Independence
2 sets (New set every 10:00)
100 Doubles Unders
30 Toes to Bar
15 Burpee Box Jump Overs (20/16)

Liberty
2 sets (New set every 10:00)
150 Single Unders
30 Hanging Knee Raises
15 Up Downs + Box Step Ups (20/16)

  • Target Time each set: 5:30-7:30
  • Time Cap each set: 8 minutes

Cooldown/Mobility
Mobility

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

20 Shoo the Cat
1 Min Dorsiflexion Matrix
1 Min Foot Smash

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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