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CrossFit WOD, October 23, 2024

CrossFit – Wed, Oct 23

Warm-up
Warm Up

1. Movement Prep/Activation

Banded 7’s
-into-
4 rounds of:
30-second Row (build-in pace)
5 Kip Swings
3 Kipping Pull-Ups (Or Jumping Pull-Ups)
5 Roll and Reach
3 Snatch deadlift (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)

2. Workout Prep
3 set:
8/6 Calorie Row(at workout pace0
3 Power Snatch (build in weight)

Gymnastics
Bar Muscle Ups: Week 2 (Checkmark)

Warm-up skill work: The approach – bit.ly/405bkAO
– Then –
8-minute EMOM:

Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks

Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position

Liberty:
Even MInute: 7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position

Workout
Hayride (Time)

Freedom (RX’d)
21-15-9
Calorie Row
Power Snatches (95/65)
(KG conv: 42.5/30 PS)

Independence
16-12-8
Calorie Row
Power Snatches (75/55)
(KG conv: 35/25 PS)

Liberty
12-10-8
Calorie Row
Alternating Dumbbell Snatch (light)

  • 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.)

10x Wall Jefferson Curls
4x 5 Quad Foam Rolling (each leg)

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.