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CrossFit WOD, January 27, 2025

CrossFit – Mon, Jan 27
 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
10 Box Step Ups
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog

2. Strength
Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00

3. Workout Prep
2 sets:
3 GHDs
3 Wall Balls
3 Toes to Bar
2 Box Jumps (build in height)

Strength/Accessory
Deadstop Deadlift (EMOM 10
-2 Deadstop Deadlifts )

Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)

Workout
Gyros (Time)

Freedom (RX’d)
30 V-Ups
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 V-Ups

Independence
25 V-Ups
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
25 Toes to Bar
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
25 V-Ups

Liberty
30 Sit Ups
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
20 Hanging Knee Raises
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
30 Sit Ups

  • Target time: 11-13 minutes
  • Time cap: 15 minutes

Cooldown/Mobility
Mobility

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

1 Minute Couch Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Barbell Forearm 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.

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