CrossFit WOD, August 2, 2025

1. Movement Prep/Activation

10:00 AMRAP
45-second Row
10 Roll and Reach
3 Inchworms
3 Hang Muscle Clean
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
-PVC to Empty Bar-

2. Workout Prep
3 sets:
5/4 Calorie Bike Erg (build in pace)
2 Hang Power Cleans + 2 Push Jerks (build in weight)

Freedom (RX’d)
Every 2:00 (16:00)
15/12 Calorie Bike Erg (Or 12/10 Calorie Air Bike)
6 Hang Power Cleans + 4 Push Jerks (50-60%)

Independence
Every 2:00 (16:00)
12/10 Calorie Bike Erg (Or 10/8 Calorie Air Bike)
6 Hang Power Cleans + 4 Push Jerks (50-60%)

Liberty
Every 2:00 (16:00)
8/7 Calorie Bike Erg (Or 6/5 Calorie Air Bike)
6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light)

• Target time each set: 1:10 -1:30
• Time cap each set: 1:30

“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.

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

1 Minute Calf & Big Toe Stretch
20x Shoo the Cat

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.