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CrossFit WOD, September 30, 2024

CrossFit – Mon, Sep 30

Warm-up
Warm-up

1. Movement Prep/Activation

2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 inch worms
5 Back Squats (empty bar – build in weight)

2. Strength
6 sets x 2 Back Squats (75%)
-Every 1:30-

3. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups
1 Wall Walk

Strength/Accessory
Front Squat (Weight)

6 sets x 1 Reps(Build in weight to a heavy single)

Workout
The Price is Right (2 Rounds for reps)

Freedom (RX’d)
2 sets:
3 Rounds
15 Wall Balls (20/14)
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
(KG conv: 9/6 WB)

Independence
2 sets:
3 Rounds
12 Wall Balls (20/14)
8 Pull Ups
2 Wall Walks
-rest 3:00 between sets
(KG conv: 9/6 WB)

Liberty
2 sets:
3 Rounds
10 Wall Ball Thrusters (light)
8 Ring Rows
3 Inch Worms
-rest 3:00 between sets

  • Target time each set: Sub 5 minutes
  • Time cap each set: 7 minutes (overall time cap: 17 minutes)

Cooldown/Mobility
Mobility

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

1 Minute Couch Stretch
2x 10 Reverse Leg Raises

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.