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CrossFit WOD, January 29, 2025

CrossFit – Wed, Jan 29
 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
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty bar)

2. Strength
Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)
in 15:00

3. Workout Prep
2 sets:
5/4 Calorie Air Bike (at workout pace)
4 Dumbbell Squats (build in weight)

Strength/Accessory
Back Pause Squat (Weight)

Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)
in 15:00

Workout
Hummus (Time)

Freedom (RX’d)
6 Rounds
10/8 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)

Independence
6 Rounds
8/7 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)

Liberty
6 Rounds
6/5 Calorie Air Bike
8 Single Dumbbell Front Squats (light)

  • Target time: 8-10 minutes

Cooldown/Mobility
Mobility

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

1 Minute Quadruped Forearm Stretch
1 Minute Posterior Shoulder Smash

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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