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CrossFit WOD, September 19, 2024

CrossFit – Thu, Sep 19

Warm-up
Warm Up

1. Movement Prep/Activation

4 rounds of:
30-second Single Unders
10 Alternating V-Ups
5 Inch Worms

2. Workout Prep
2 sets:
10 Double Unders
4 V-Ups
1 Wall Walk

Gymnastics
Strict Handstand Push-ups: Week 3 (Checkmark)

10 minute EMOM

Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] – belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]

Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]

Workout
Enchilada (Time)

Freedom (RX’d)
3 Rounds
100 Double Unders
30 V-Ups
5 Wall Walks

Independence
3 Rounds
75 Double Unders
25 V-Ups
4 Wall Walks

Liberty
3 Rounds
100 Single Unders
25 Sit Ups
5 Inch Worms

  • Target time: 11-13 minutes
  • Time cap: 16 minutes

Cooldown/Mobility
Mobility

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

2x 1 Minutes Calf Pumps
1 Minute Couch Stretch
2x 10 Down Dog

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.