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CrossFit WOD, August 14, 2024

CrossFit – Wed, Aug 14

Warm-up
Warm Up

1. Movement Prep/Activation
5 Rounds of “Rowling”
+5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders))

2. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
10 Double Unders
10 Single Unders

Workout
The Blur (Time)

Freedom (RX’d)
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row

Independence
20/16 Calorie Row
75 Double Unders
20/16 Calorie Row
150 Single Unders
20/16 Calorie Row
75 Double Unders
20/16 Calorie Row

Liberty
15/12 Calorie Row
50 SIngle Unders
15/12 Calorie Row
100 Single Unders
15/12 Calorie Row
50 Single Unders
15/12 Calorie Row

  • Target time: 10-12 minutes
  • Time cap: 16 minutes

Strength Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility
Mobility

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

1 Min Cat Cow
1 Min Couch Stretch
2x 1 Min Calf Pumps

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.