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CrossFit WOD, October 21, 2024

CrossFit – Mon, Oct 21

Warm-up
Warm-up

1. Movement Prep/Activation
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty bar)
5 Front Squats
5 Push Press
5 Thrusters
5 Kip Swings
10 Ring Rows

2. Strength
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken

3. Workout Prep
2 sets:
100m Row (build in pace)
5 Thrusters
4 Pull Ups

Strength/Accessory
Hang Squat Clean + Push Press (Weight)

5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken

Workout
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Freedom (RX’d)
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(KG conv: 20/15 Thrusters)

Independence
800m Row
50 Thrusters (35/25)
20 Pull Ups
(KG conv: 15/10 Thrusters)

Liberty
500m Row
30 Wall Ball Thrusters (light)
20 Ring Rows

  • Target time: 6-8 minutes
  • Time cap: 10 minutes

Cooldown/Mobility
Mobility

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

Choose 2 of the following:
2x 10 Reverse Leg Raises (each side)
20x Shoo the Cat
15x Bootstrappers

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.