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CrossFit WOD, October 24, 2024

CrossFit – Thu, Oct 24

Warm Up

1. Movement Prep/Activation

2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
6:00 AMRAP
10 Cossack Squats
10 Box Step Ups
5 Front Squat (Build in weight)
10 Deadbugs

2. Strength
5 sets x 5 Front Squats (80% of Wk 1 Heavy Single)
-Complete a set every 2:15-

3. Workout Prep
2 sets:
5 Wall Balls
2 Synchro Line Facing Burpees

Strength/Accessory
Front Squat (5×5)

5 sets x 5 Front Squats (80%)
-Complete a set every 2:15-

Workout

Cooldown/Mobility
Fall Festivals (Time)

Freedom (RX’d)
Teams of 2
80 Wall Balls (20/14)
20 Synchro Line Facing Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing Burpees
(KG conv: 9/6 WB)

Independence
Teams of 2
80 Wall Balls (14/10)
15 Synchro Line Facing Burpees
60 Wall Balls (14/10)
10 Synchro Line Facing Burpees
40 Wall Balls (14/10)
5 Synchro Line Facing Burpees
(KG conv: 6/4 WB)

Liberty
Teams of 2
80 Wall Ball Thrusters (light)
15 Synchro Up Downs
60 Wall Ball Thrusters (light)
10 Synchro Up Downs
40 Wall Ball Thrusters (light)
5 Synchro Up Downs

  • Target time: 11-13 minutes
  • Time cap: 16 minutes
Mobility

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

1 Minute Posterior Shoulder Smash
2x 8 Bretzel
1 Minute QL Stretch

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.