blog

CrossFit WOD, January 20, 2025

CrossFit – Mon, Jan 20
 📣WEATHER ANNOUNCEMENT  📣
We are keeping an eye on the weather and will keep you posted if any cancellations are necessary this week. If needed, you will find closure announcements HERE in Wodify and on our social media!

Warm-up
Warm-up

1. Movement Prep/Activation
Hip Halo Activation
-into-
8:00 AMRAP
30-second Air Bike
5 Russian Kettlebell Swings
5 PVC Around the Worlds (each direction)
3 Tempo Front Squat (empty bar)

2. Strength
10 sets
3 Tempo Front Squat (60-70%)
-rest 60-90 between sets-

3. Workout Prep
1 set:
5/4 Calorie Air Bike
5 Kettlebell Swings

Strength/Accessory
Tempo Front Squats (Weight)
3 Tempo Front Squats x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

8 sets
3 Tempo Front Squat (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-

Workout
Komodo Dragon (Time)

Freedom (RX’d)
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (53/35)

Independence
5 Rounds
15/12 Calorie Air Bike
20 Kettlebell Swings (35/26)

Liberty
5 Rounds
12/10 Calorie Air Bike
12 Russian Kettlebell Swings (light)

  • Target time: 12-14 minutes

Cooldown/Mobility
Mobility

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

20x Shoo the Cat
1 Minute Couch 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.

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

By providing your phone number, you agree to receive text messages from SOLA Fitness