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CrossFit WOD, January 28, 2025

CrossFit – Tue, Jan 28
 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

Crossover Symmetry
-into-
6:00 AMRAP
30-second Row
3 Snatch Deadlifts (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)

2. Workout Prep
2 sets:
100m Row (at workout pace)
3 Power Snatch (singles- build to opening weight)

Workout
Greek Salad (Weight)

Freedom (RX’d)
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (115/80)

Independence
Every 1:00 (10:00)
175/150m Row
-rest 2:00-
Every 1:00 (10:00)
6 Power Snatch (95/65)

Liberty
Every 1:00 (10:00)
150/125m Row
-rest 2:00-
Every 1:00 (10:00)
10 Alternating Dumbbell Snatches (light)

  • Target time each set:
    Set 1: 38-45 seconds
    Set 2: 12-15 seconds

Strength
Seated Double DB Shoulder Press (4×8 Reps for Load
Rest 60 sec between )

Cooldown/Mobility
Mobility

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

1 Minute Dorsiflexion Matrix
1 Minute Forearm Smash
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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