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CrossFit WOD, January 13, 2025

CrossFit – Mon, Jan 13

Warm-up
Warm-up

1. Movement Prep/Activation
8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
3 Muscle Snatch (empty bar)
3 Hang Power Snatch (empty bar)
3 Overhead Squats (empty bar)
5 Kip Swings

2. Strength
Every 2:00 (5 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-

3. Workout Prep
2 sets:
10 Double Unders
3 Overhead Squats (build in weight)
2 C2B

Strength/Accessory
Power Snatch + Overhead Squat (Weight)

Every 2:00 (5 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-

Workout
Tarzan (5 Rounds for reps)

Freedom (RX’d)
5 Sets:
48 Double Unders
12 Overhead Squats (95/65)
8 Chest to Bar Pull Ups

Independence
5 Sets:
35 Double Unders
12 Overhead Squats (75/55)
8 Pull ups

Liberty
5 Sets:
40 Single Unders
12 PVC Overhead Squat
8 Jumping Pull Ups

  • Goal: Sub 9 Min

Cooldown/Mobility
Mobility

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

1 Minute Ring Lat Stretch
2x 10 Seated External Rotations (each side)
1 Minute Band Wrist Mobilization

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.

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