CrossFit WOD, December 24, 2024

1. Movement Prep/Activation

10:00 AMRAP
45-second Air Bike
10 Plate Hops
10 Alternating V-Ups
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
10 Banded Good mornings

2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
1x50ft Shuttle Run
2 Power Cleans (build in weight)

Freedom (RX’d)
21:00 AMRAP
18/14 Calorie Air Bike
9x50ft Shuttle Run
3 Power Cleans (185/125)
(KG conv: 85/57.5 PC)
* Each shuttle run rep is 25 feet down + 25 feet back.

Independence
21:00 AMRAP
15/12 Calorie Air Bike
9x50ft Shuttle Run
3 Power Cleans (155/105)
(KG conv: 70/47.5 PC)

Liberty
21:00 AMRAP
12/10 Calorie Air Bike
8x50ft Shuttle Run
6 Dumbbell Power Cleans (light)

• Target number of Rounds: 7+ Rounds
• Minimum number of Rounds before scaling: 5

5×3 Weighted Strict Pull-ups
Build in weight through each set if able, working up to a max 3-rep for the day.

Other options:
* 5×3 Unweighted Strict Pull-ups or Chin-ups
* 5×3 Elevator Pull-ups (band horizontal under feet, attached to rig)
* 5×3 Ring Rows (increase the level of difficulty each set by standing more upright)

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

1 Minute Dorsiflexion Matrix
1 Minute Couch Stretch (each side)
2x 10 Reverse Leg Raises (each side)

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.