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CrossFit WOD, February 1, 2025

CrossFit – Sat, Feb 1

Warm-up
Warm Up

1. Movement Prep/Activation
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty bar)

2. Strength
Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)
in 15:00

3. Workout Prep
2 sets:
5/4 Calorie Air Bike (at workout pace)
4 Dumbbell Squats (build in weight)

Strength/Accessory
Back Pause Squat (Weight)

Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)
in 15:00

Workout
Hummus (Time)

Freedom (RX’d)
7 Rounds
10/8 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)
(KG conv: 22.5/15 DBs)

Independence
7 Rounds
8/7 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
(KG conv: 15/10 DBs)

Liberty
7 Rounds
6/5 Calorie Air Bike
8 Single Dumbbell Front Squats (light)

  • Target time: 8-10 minutes
  • Time cap: 15 minutes

Cooldown/Mobility
Mobility

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

1 Minute Quadruped Forearm Stretch
1 Minute Posterior Shoulder Smash

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.