CrossFit WOD, August 24, 2024

CrossFit – Sat, Aug 24

Warm-up

3 station warm up 3 rounds of 0:30 each

Station 1- Box

  • Rd 1 – step ups
  • Rd 2 – squat jumps
  • Rd 3 – box jumps

Station 2 – Bike

  • Increase effort across the 3 rounds

Station 3 – floor

  • Upward downward dogs
  • Plank hold
  • Hollow rocks

Specific Warm-Up

TTB

  • :10 dead hang
  • :10 scap pull ups
  • 3 Jump to hollow
  • 3 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification
    • Modify to kipping straight leg raises

Deadlift

  • 5 Cued reps empty bar
  • 3 Cued reps lightweight
  • [5:00 to build to workout weight]

Partner Metcon
Sleepy Hollow (AMRAP – Rounds and Reps)

15 Rounds x AMRAP 2:

[Partner 1]

Max Rounds:

5 Box Jumps (24″/20″)

3 Toes to Bar

1 Deadlift (315/225)

[Partner 2]

Max Calorie Bike Erg

[Partner 3]

Rest

* Pick-up Where Partner Left Off On 5-3-1

* Score Is Total Triplet Reps + Calories

* Example: 30 Rounds (270 Reps) + 270 Calories = 540

* Each Partner Goes Through Each Station 5 Times

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Showdown