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CrossFit Epically Awesome
CrossFit in Fort Walton Beach, FL
Let's get it!
TODAY'S WOD
WOD
1. Movement Prep/Activation
2:00 Machine
-into-
10:00 AMRAP
10 Banded Pass Throughs
4 Worlds Greatest Stretch (each)
4 Up Downs
10 Sit Ups
4 Hang Muscle Snatch (PVC - empty bar)
2. Workout Prep
3 sets:
3 Hang Power Snatch (build in weight)
2 Burpee Over Bar
4 V-Ups
4 Wall Balls (build in weight)
Compete (RX+)
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 GHDs
10 Wall Ball (20/14)
Freedom (RX'd)
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)
Independence
10:00 AMRAP
10 Hang Power Snatch (65/45)
8 Burpee over Bar
10 V-Ups
10 Wall Ball (14/10)
Liberty
10:00 AMRAP
10 Dumbbell Hang Snatch (light)
5 Up Downs
10 Sit Ups
10 Wall Ball Thrusters (light)
- Target number of Rounds: 5+ Rounds
- Minimum number of Rounds before scaling: 4 Rounds
Strength Option:
8 minute EMOM
Level 1:
Odd Minute: 6-8 Strict Hanging Knee Raises [on Rig]
Even Minute: 10-12 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 6-8 Strict Knees to Elbow
Even Minute: 4-5 Rope Pull to Stand
Level 3:
Odd Minute: 4-5 Legless Seated To Stand
Even Minute: 1 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute EMOM
Odd Minute:: 2 Rope Climbs or 1 Legless Rope Climb
Even Minute: 200 meter Run
* If needed, the 200m run can be changed to 10 Shuttle Runs, 500/400m Bike Erg, or 15/12 cal Air Bike.
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 1 Minute Ring Bicep Stretch
1 Minute Barbell Forearm Stretch
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.