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CrossFit WOD, October 28, 2024

CrossFit – Mon, Oct 28

Warm-up
Warm-up

1. Movement Prep/Activation
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
6:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Shoulder Press (each)
10 Deadbugs
5 Front Squat (Build in weight)

2. Strength
4 sets x 4 Front Squats (85% of Wk 1 Heavy Single)
-Complete a set every 2:30-

3. Workout Prep
2 sets:
2 Single Arm Dumbbell Thrusters (each)
10ft Single Dumbbell Walking Lunge
10 Double Unders

Strength/Accessory
Front Squat (4×4)

4×4 (85% of Wk 1 Heavy Single)
-Complete a set every 2:30-

Workout
Monster Mash (2 Rounds for reps)

Freedom (RX’d)
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders
-rest 3:00 between sets-
(KG conv: 22.5/15 DB)

Independence
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
30 Double Unders
-rest 3:00 between sets-
(KG conv: 15/10 DB)

Liberty
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (light)
50ft Walking Lunge
36 Single Unders
-rest 3:00 between sets-

  • Target time each set: 4-5 minutes
  • Time cap each set: 6 minutes

Cooldown/Mobility
Mobility

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

20x 90/90 Rotations
15x Bootstrappers
2x 1 Minute Calf Pumps

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.