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CrossFit Epically Awesome
CrossFit in Fort Walton Beach, FL
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TODAY'S WOD
WOD
1. Movement Prep/Activation
10:00 AMRAP
45-second Air Bike
10 Kip Swings
8 Ring Rows
8 Line Hops
4 Up Downs
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
10 Double Unders
Warm-up skill work: review common faults shown in this video - bit.ly/48MUKaT
- Then, 8-minute EMOM:
Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
Score is reps of the Even Minute movement
Compete (RX+)
3 sets (Every 7:00)
15-12-9
Calorie Air Bike (Women: 12-10-8)
45-36-27
Heavy Double Unders (Or 75-60-45 Double Unders)
Freedom (RX'd)
3 sets (Every 7:00)
15-12-9
Calorie Air Bike (women: 12-10-8)
60-48-36
Double Unders
Independence
3 sets (Every 7:00)
12-10-8
Calorie Air Bike (women: 10-8-6)
48-40-32
Double Unders
Liberty
3 sets (Every 7:00)
10-8-6
Calorie Air Bike (women: 9-7-5)
40-32-24
Single Unders
- Target time each set: 4-5 minutes
- Time cap each set: 5:30
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling
1 Minute Dorsiflexion Matrix
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.