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CrossFit WOD, January 15, 2025

CrossFit – Wed, Jan 15

Warm-up
Warm Up

1. Movement Prep/Activation
2:00 Air Bike
-into-
8:00 AMRAP
10 Cossack Squats
10 Deadbugs
5 Muscle Cleans (empty bar)
5 Push Press (empty bar)
4 Back Rack Step Back Lunges (empty bar)

2. Strength
5 sets
10 Back Rack Step Back Lunges (moderate weight)
-10 reps total, alternate legs each rep.-

3. Workout Prep
3 sets:
2 Bar Facing Burpees
2 Clean and Jerks (build-in weight)

Strength
Curtis P. Complex (Sets As follows

5-4-3-2-1 For load )

1 Power Clean

2 Lunges

1 Jerk

Workout
Kala (10 Rounds for reps)

Freedom (RX’d)
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (115/80)

Independence
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (95/65)

Liberty
Every 1:00 (10:00)
5 Up Downs
5 Dumbbell Clean and Push Press (light)

  • Target time each set: Sub 30-seconds
  • Time cap each set: 40-seconds

Cooldown/Mobility
Mobility

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

1 Minute Barbell Forearm Stretch
2x 10 Down Dog

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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