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CrossFit WOD, October 31, 2024

CrossFit – Thu, Oct 31

Warm-up
Warm Up

1. Movement Prep/Activation

8:00 AMRAP
10 Single Leg Glute Bridges (each)
10 Hollow Rocks
5 Roll and Reach
5 Pike Push Up
5 Strict Press

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

3. Workout Prep
2 sets:
50m Run (build in pace)
3 V-Ups

Strength/Accessory
Shoulder Press (Weight)

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

Workout
Superstition (5 Rounds for reps)

Freedom (RX’d)
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-

Independence
No Change to Workout

Liberty
5 sets
2:00 AMRAP
150m Run
Max Sit Ups
-Rest 1:00 between sets-

  • Target number of Reps each set: 20+ reps
  • Minimum number of Reps each set before scaling: 15 reps

Cooldown/Mobility
Mobility

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

1 Minute Ring Lat Stretch
2x 10 Seated External Rotations (each side)
2x 10 Shoulder Extension Bridges

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.