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CrossFit WOD, September 27, 2024

CrossFit – Fri, Sep 27

Warm-up
Warm-up

1. Movement Prep/Activation
7:00
0:30 Ski or Row
5 Deadlifts (empty bar – build across)
1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows)
10 V-Ups

2. Workout Prep
3 sets:
5/4 Calorie Ski or Row
5 Deadlifts (build in weight)
1 Rope Climb (half way)
5 GHDs Or V-ups

Workout
Midline Climb (Time)

Freedom (RX’d)
30 Deadlifts (185/125)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski or Row
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg or Row
2 Rope Climbs (Or 6 Strict Pull Ups)
30 Deadlifts (185/125)
(KG conv: 85/57.5 DL)

Independence
30 Deadlifts (155/105)
1 Rope Climb (Or 3 Strict Pull Ups)
25/20 Calorie Ski Erg or Row
1 Rope Climbs (Or 3 Strict Pull Ups)
20 GHD Sit-ups (Or V-Ups)
1 Rope Climb (Or 3 Strict Pull Ups)
20 GHD Sit-ups (Or V-Ups)
1 Rope Climb (Or 3 Strict Pull Ups)
25/20 Calorie Ski Erg or Row
1 Rope Climbs (Or 3 Strict Pull Ups)
30 Deadlifts (155/105)
(KG conv: 70/47.5 DL)

Liberty
30 Dumbbell Deadlifts (light)
10 Ring Rows
20/16 Calorie Row
10 RIng Rows
30 SIt Ups
10 Ring Rows
30 Sit Ups
10 Ring Rows
20/16 Calorie Row
10 RIng Rows
30 Dumbbell Deadlifts (light)

  • Target time: Sub 20 minutes
  • Time cap: 30 minutes

Cooldown/Mobility
Mobility

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

20 Shoo the Cat
2 Minutes Bench Stretch for Lats

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.