CrossFit WOD, April 1, 2025

1. Movement Prep/Activation
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)

2. Strength
Week 2
20 Rep Back Squat (weight increased from last week)

3. Workout Prep
2 sets:
5/4 Calorie Air Bike
2 Front Squats (build in weight)
1 Bar Facing Burpee

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM………….Increase
<= 120#…….start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week

In Kilos:
1RM…………..Increase
<= 55kg……..start at 60% and increase by 2.5kg every other week
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week

Freedom (RX’d)
2:00 AMRAP (5 sets)
12/10 Standing C2 Bike or Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees
-rest 2:00 between sets-
(KG conv: 52.5/37.5 FS)

Independence
2:00 AMRAP (5 sets)
10/8 Standing C2 Bike or Calorie Air Bike
10 Front Squats (95/65)
Max Bar Facing Burpees
-rest 2:00 between sets-
(KG conv: 42.5/30 FS)

Liberty
2:00 AMRAP (5 sets)
8/7 Standing C2 Bike or Calorie Air Bike
10 Dumbbell Front Squats (light)
Max Up Downs
-rest 2:00 between sets-

• Target number of reps each set: 10+ Reps
• Minimum number of reps before scaling: 6 Reps

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

1 Minute Barbell Forearm Stretch
2×30 seconds Hip Internal Rotation
1 Minute Couch 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.