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CrossFit WOD, January 30, 2025

CrossFit – Thu, Jan 30
 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

Banded 7s
-into-
8:00 AMRAP
5 Up Downs
10 Single Arm Dumbbell Bench (each)
10 Walking Lunges
5 Sit Ups

2. Strength
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00

3. Workout Prep
1 set:
3 Burpees
3 Sit Ups
6 Walking Lunge Steps

Workout
Baklava (4 Rounds for reps)

Freedom (RX’d)
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps

1:00 Row Cal
1:00 Rest

Independence
No Change to Workout

Liberty
4 sets:
1:00 Up Downs
1:00 Max Abmat Sit Ups
1:00 Max Box Step Ups (low)

1:00 Row Cal
1:00 Rest

  • Target number of reps each set: 90+ reps (total)

Cooldown/Mobility
Mobility

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

1 Minute Calf Foam Rolling
15x Bootstrappers
1 Minute Cat Cow

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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