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CrossFit WOD, January 24, 2025

CrossFit – Fri, Jan 24
 FRIENDLY REMINDER!
Classes are more full than usual this time of year. All our classes (except Saturdays)  have an 18-person cap. This cap is in place to create the BEST experience possible for athletes and ensure safety. Make sure you hop in WODIFY and get RSVP'd for the classes of your choice early in the day. If you are waitlisted, feel free to show up, and if no spot opens, you can work out on your own in Open Gym or wait for a later class time! Thank you, and let's continue to crush 2025!

Warm-up
Warm Up

1. Movement Prep/Activation

8:00 AMRAP
3 Inch Worms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Shoulder Press
10 Deadbugs
10 Ring Rows

2. Strength
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
-complete each set unbroken-

3. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.

Practice
Muscle-ups (-False Grip Ring Row
-Ring Dip
-Low Ring Transition
-Jumping Ring MU
– Ring Muscle up )

Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Fitness:

40 Chest to bar pull up
80-cal. row
120 wall-ball shots, 14/10 lb

Scaled:

40 Jumping Chest to Bar
80-cal. row
80 WallBall Thrusters

Cooldown/Mobility
Mobility

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

1 Minute Band Tricep Stretch
1 Minute Band Biceps 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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