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CrossFit WOD, July 6, 2024

CrossFit – Sat, Jul 6

Warm-up
Warm Up

1. Movement Prep/Activation

Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull

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

3. Workout Prep
2 sets:
5/4 Calorie Air Bike (Build in pace)
5 GHD’s
4 Dumbbell Box Step Up (Build in height and weight)

Strength Accessory
Power Clean (Weight)

Build up to a Heavy Power Clean
10-12 minutes

Workout
Declaration of Independence (Calories)

Freedom (RX’d)
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (V-Ups)
30 Dumbbell Box Step Ups (35s/25s) (24/20)
-in the remainder of time-
Max Calorie Air Bike
(KG conv: 15/10 DBs)

Independence
15:00 AMRAP
Buy in: 35/28 Calorie Air Bike
3 Rounds
20 GHDs + 6in Riser
30 Dumbbell Box Step Ups (25s/15s) (20/16)
-in remainder of time-
Max Calorie Air Bike
(KG conv: 10/7.5 DBs)

Liberty
15:00 AMRAP
Buy in: 30/24 Calorie Air Bike
3 Rounds
25 Sit Ups
30 Box Step Ups (20/16)
-in remainder of time-
Max Calorie Air Bike

  • Target number of Calories: 35/25+ Calories
  • Minimum number of Calories before scaling: 20/15 Calories

Cooldown/Mobility
Mobility

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

2×10 Shoulder Extension Bridges
20 Shoo the Cat
1 Min Foot Smash