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CrossFit WOD, February 24, 2025

CrossFit – Mon, Feb 24
We are 1 week away from the start of The CFA Open!
We will have our regulary scheduled morning hours Friday morning and Friday Night Lights will start at 5.
Shoutout to our week 1 sponsor “Adventures by Kaitlin”.  She will be at FNL with some pretty cool giveaways for you all.
Our week 1 dress-up theme is “Disney”!
It's not too late to sign up if you would like to participate and be put onto a team! Let your coach know if you would like to do so.

Warm-up
Warm-up

1. Movement Prep/Activation and Increasing 10:00 AMRAP
45 second Machine
10 Banded Pass Throughs
10 Alternating V-Ups
5 Hang Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
3 Hang Power Snatch (empty bar)

2. Strength
Every 2:00 (5 sets):
5 Hang Power Snatch (build-in weight)

3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
2 Strict Handstand Push Ups

Strength/Accessory
Hang Power Snatch (Weight)

Every 2:00 (5 sets):
5 Hang Power Snatch (build-in weight)

Workout
“Diane Bailey” (Time)

Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/85)
This is an official Mayhem Benchmark workout, so get after it!

Independence
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Ups
(KG conv: 102.5/70)

Liberty
21-15-9
Dumbbell Deadlift (light)
Push Ups

  • Target time: 6-8:00
  • Time cap: 10:00

Cooldown/Mobility
Mobility

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

2x 15 Side Lying Rotations (each side)
2x 10 Seated External Rotations (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.