CrossFit WOD, December 27, 2024

1. Movement Prep/Activation

1:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups

2. Workout Prep
3 sets:
20 Second Row (workout pace)
5 Wall Balls
3 Dumbbell Box Step Ups (work up in weight and height)

Oaken

Freedom (RX’d)
Teams of 2
2000/1750m Row
200 Wall Balls (20/14)
2000/1750m Row
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row
(KG Conv: WB 9/6, DB 22.5s/15s)

Individual Option
1000/850m Row
100 Wall Balls (20/14)
1000/850m Row
50 Dumbbell Box Step Ups (24/20)(50s/35s)
1000/850m Row
(KG Conv: WB 9/6, DB 22.5s/15s

Independence
Teams of 2
1750/1500m Row
150 Wall Balls (20/14)
1750/1500m Row
100 Dumbbell Box Step Ups (20/16)(35s/25s)
1750/1500m Row
(KG Conv: WB 9/6, DB 15s/10s)

Liberty
Teams of 2
1000/850m Row
100 Wall Ball Thrusters (light)
1000/850m Row
100 Box Step Ups (24/20)
1000/850m Row

Target time: sub 40 minutes

Time cap: 50 minutes

3-4 rounds:

10 Chin-Ups (Or Supinated Ring Rows) @ moderate weight RPE 7
-rest 30 seconds-
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Barbell Curl @ moderate weight RPE 7
-rest 30 seconds-
30 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders

* 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.