< Return to Blog

CrossFit WOD, August 3, 2024

CrossFit – Sat, Aug 3

Warm-up
Warm Up

1. Movement Prep/Activation
6:00 AMRAP
30-second Air Bike or Row (build in pace)
10 Cossack Squats
10 Deadbugs
5 Air Squats

2. Workout Prep
2 sets:
5 Air Squats
10-second Air Bike or Row (at workout pace)

Workout
Healer – Medical (5 Rounds for reps)

Freedom (RX’d)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Air Bike or Row
– Rest 2:00 between sets –

Independence
5 Sets
2:00 AMRAP
25 Air Squats
Max Calorie Air Bike or Row
-Rest 2:00 between sets –

Liberty
5 Sets
2:00 AMRAP
20 Air Squats to a Med Ball
Max Calorie Air Bike or Row
-Rest 2:00 between sets –

  • Target number of Calories each set: 18/14 for Bike 30/24 for Row
  • Minimum number of Calories before scaling: 14/11 for Bike 21/15 for Row

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

3 Rounds

  • 10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
  • 12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
  • 10 Standing Tricep Extension w/ band @ 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.)

2x :45 Ring Tricep Stretch
4x 5 Quad Foam Rolling (each leg)
2x 10 Shoulder Extension Bridge

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.