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CrossFit WOD, February 22, 2025

CrossFit – Sat, Feb 22

Warm-up
Warm Up

1. Movement Prep/Activation

Banded 7s
-into-
10:00 AMRAP
2x50ft Shuttle Run
5 Inchworms
5 Snatch Grip Deadlift (empty bar)
4 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)

2. Workout Prep
3 sets:
1x50ft Shuttle Run (build in pace)
2 Power Snatch (build in weight)

Workout
Steamboat Springs (AMRAP – Rounds and Reps)

Freedom (RX’d)
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (135/95)
50ft Shuttle Run
(KG conv: 60/42.5)

Independence
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Power Snatch (115/80)
50ft Shuttle Run
(KG conv: 52.5/35)

Liberty
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1-3-5-7…)
Partner 2: Even Rounds (2-4-6-8…)
Kettlebell Swings (light)
50ft Shuttle Run

  • Target Round: Round of 9
  • Minimum Round before scaling: Round of 7

Strength/Accessory
Turkish Get Up (Weight)

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Cooldown/Mobility
Mobility

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

1 Minute Dorsiflexion Matrix
1 Minute Quadruped Forearm Stretch

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.