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CrossFit WOD, July 20, 2024

CrossFit – Sat, Jul 20

Warm-up
Warm Up

1. Movement Prep/Activation

Banded 7’s
-into-
8:00 AMRAP
10 V-Ups
10 Supinated Ring Rows
10 Single Arm Dumbbell Bench (each)
30-second Ski (Or Row)

2. Workout Prep
2 sets:
3 Strict Chin Ups
4 Dumbbell Bench (build in weight)
5/4 Calorie Ski or Row (build-in pace)

Workout
Cruller (5 Rounds for reps)

Freedom (RX’d)

5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-
(KG conv: 22.5/15 DBs)

Independence
5 Sets (New set every 5:00)
3:00 AMRAP
8 Strict Chin Ups
15 Dumbbell Bench (35s/25s)
-Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-
(KG conv: 15/10 DBs)

Liberty
5 Sets (New set every 5:00)
3:00 AMRAP
10 Ring Rows
10 Dumbbell Bench (light)
-Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-

  • Target number of Calories each set: 25/20+ Calories
  • Minimum number of Calories before scaling: 20/15 Calories

Accessory/Core
Core Work (Checkmark)

3 sets:

  • 15 Stick Sit Ups
  • 30 Flutter Kicks (each side)
  • 15 Standing Banded Pallof Press (each side)

*Rest 2:00 b/t sets

Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Min Ring Lat Stretch
2 Min Pec Stretch