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CrossFit WOD, January 31, 2025

CrossFit – Fri, Jan 31
 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

Hip Halo Warm Up
-into-
10:00 AMRAP
5 Roll and Reach
10 Glute Bridges
10 Deadbugs
5 Deadlifts (empty bar)
5 Pike Push Ups

2. Workout Prep
Use this time to build up on your deadlift (just the first weight) while completing some handstand push ups and handstand walks between sets.

Workout
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Freedom KG conv: 102.5/70, 142.5/92.5

Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap.

Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3

Independence
21-15-9
Deadlifts (185/125)
Handstand Push-Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(KG conv: 85/57.5, 125/85)

Liberty
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts

  • 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.)

2x 8 Bretzel
20x Shoo the Cat
2 Minute Bench Stretch for Lats

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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