CrossFit WOD, December 20, 2024

1. Movement Prep/Activation

Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
10 Single Arm Dumbbell Bench (each)
10 Deadbugs
10 RIng Rows
3 Inch Worms

2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
5 Dumbbell Bench (build in weight)
Set 1: 5 Kipping Pull Ups
Set 2: 3 Kipping Chest to Bar
Set 3: 1 Bar Muscle Up

Freedom (RX’d)
Teams of 2
5 Rounds (each)
P1: 15 Dumbbell Bench Press (50s/35s)
P2: 15/12 Calorie Air Bike
*Both partners work at the same time and switch when both are completed
(KG conv: 22.5/15 DBs)

-straight into-

3:00 AMRAP
Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.

* Score is time after the 5 rounds are compete (before the muscle ups).

Independence
5 Rounds (each)
P1: 15 Dumbbell Bench Press (35s/25s)
P2: 12/10 Calorie Air Bike
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Or Kipping Chest to Bar) in the remaining time between partners
(KG conv: 15/10 DBs)

Liberty
5 Rounds (each)
P1: 10 Dumbbell Bench Press (light)
P2: 10/8 Calorie Air Bike
-straight into-
3:00 AMRAP
Max Up Down + Jumping Pull Up in the remaining time between partners

• Target time: 9-11 minutes
• Time cap: 14 minutes

3:00 AMRAP
Max Bar Muscle Ups

*This section is just for scoring the max reps in part 2.

3-4 Rounds, time permitting

12 Double DB Prone Row (Or Double DB Bent Over Row) @ moderate weight – maintain quality
-rest 30 seconds-
10 Tricep Kickbacks/side @ moderate weight – maintain quality

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

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

1 Minute Band Biceps Stretch
1 Minute Band Wrist Mobilization
4x 5 Quad Foam Rolling (each leg)

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.