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CrossFit WOD, December 7, 2024

CrossFit – Sat, Dec 7

Warm-up
Warm Up

1. Movement Prep/Activation

2:00 Machine
-into-
2 sets:
10 Banded Pass Throughs
10 Cossack Squats
-into-
8:00 AMRAP
10 V-Ups
10 Kip Swings
5 Ring Rows
3 Muscle Snatch (empty bar)
3 Overhead Squats (empty bar)
2 Pause Squat Snatch (empty bar)

2. Workout Prep
3 sets:
5 GHDs
Set 1: 5 Kipping Pull Ups
Set 2: 3 Kipping Chest to Bar
Set 3: 1-2 Bar Muscle Ups (Or 3 Chest to Bar)
2 Squat Snatch (build in weight)

“Minions, Assemble” (4 Rounds for reps)

Freedom (RX’d)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-
(KG conv: 60/42.5 SS)

Independence
4 sets
12 GHD Sit Ups + 6in Riser (Or V-Ups)
4 Bar Muscle Ups (Or 8 Chest to Bar)
6 Squat Snatch (115/80)
12 GHD Sit Ups + 6in Riser (Or V-Ups)
-rest 1:1 between sets-
(KG conv: 52.5/35 SS)

Liberty
4 sets
15 Sit Ups
6 Jumping Pull Ups
12 Alternating Dumbbell Snatch (light)
15 Sit Ups
-rest 1:1 between sets-

  • Target time each set: 1:50-2:30
  • Time cap each set: 3:00

Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

3 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Mobility

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

10x 5 Second Cobra
1 Minute Ring Lat Stretch
1 Minute Band Wrist Mobilization

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.

Workout

Cooldown/Mobility