CrossFit WOD, August 3, 2023

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets
40-second Row
20-second Single Unders
5 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 Scap Pull Ups
5 Pike Push Ups

2. Workout Prep
1 set
10 Single Unders
2 Strict Pull Ups
-rest 30-seconds-
5/4 Calorie Row (workout pace)
2 Strict Handstand Push Ups

Blackout

Freedom (RX’d)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Strict Handstand Push-Ups

Scoring help:
Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps
Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80

Independence
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Handstand Push Ups

Liberty
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Ring Rows
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Push Ups
 

TARGET SCORES:

• Target number of reps workout 1: Through the round of 15 Strict pull Ups (420+ reps)

• Minimum number of reps before scaling workout 1: Through the round of 12 Strict Pull Ups (280 reps)

• Target number of reps workout 2: Through the round of 15 Strict handstand push ups (90+ men, 80+ women)

• Minimum number of reps before scaling workout 2: Through the round of 12 Strict handstand push ups (60 reps men, 54 women)