CrossFit WOD, January 4, 2024

1. Movement Prep/Activation

Hip Halo + Banded 7s
-into-
8:00 AMRAP
5 Up Downs
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Ring Rows
5 Kip Swings

2. Workout Prep
3 sets:
2 Bar Facing Burpees
2 Thrusters (build in weight)
4 Pull Ups

Freedom (RX’d)
3 sets:
12 Bar Facing Burpees
12 Thrusters (95/65)
24 Pull Ups
12 Thrusters (95/65)
12 Bar Facing Burpees
-rest 3:00 between sets-
(KG conv: 42.5/30)

Independence
3 sets:
10 Bar Facing Burpees
10 Thrusters (75/55)
20 Pull Ups
10 Thrusters (75/55)
10 Bar Facing Burpees
-rest 3:00 between sets-
(KG conv: 35/25)

Liberty
3 sets:
8 Up Downs
8 Dumbbell Thrusters (light)
16 Jumping Pull Ups
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 3:00 between sets-

• Target time each set: 4-5 minutes
• Time cap each set: 6 minutes
• Overall time cap: 24:00

Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

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

1 Minute Posterior Shoulder Smash
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.