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CrossFit WOD, July 22, 2024

CrossFit – Mon, Jul 22

Warm-up
Warm-up

1. Movement Prep/Activation
3:00 Air Bike
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Box Step Ups
10 Deadbug
10 Russian Kettlebell Swings (light)
5 Deadlifts (empty bar-build across sets)

2. Strength
Build up to a Heavy Deadlift
10-12 minutes

3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5/4 Calorie Air Bike (build in pace)

Strength/Accessory
Deadlift (Weight)

Build up to a Heavy Deadlift
10-12 minutes

Workout
Summer Olympics (Time)

Freedom (RX’d)
42 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
30 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
18 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
(KG conv: 24/16 KB)

Independence
42 Kettlebell Swings (35/26)
16/13 Calorie Air Bike
30 Kettlebell Swings (35/26)
16/13 Calorie Air Bike
18 Kettlebell Swings (35/26)
16/13 Calorie Air Bike
(KG conv: 16/12 KB)

Liberty
30 Russian Kettlebell Swings (light)
12/10 Calorie Air Bike
20 Russian Kettlebell Swings (light)
12/10 Calorie Air Bike
10 Russian Kettlebell Swings (light)
12/10 Calorie Air Bike

  • Target time: 9-11 minutes
  • Time cap: 14 minutes

Cooldown/Mobility
Mobility

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

1 Min Cat Cow
2x 10 Reverse Leg Raises
2x 1 Minute Calf Pumps