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CrossFit WOD, February 6, 2025

CrossFit – Thu, Feb 6

Warm-up
Warm Up

1. Movement Prep/Activation

Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
3 Inchworms
10-second Handstand Hold or 10 DB Shoulder Press(Light)
5 Roll and Reach

2. Workout Prep
2 sets:
1 Wall Walk
10 Double Unders

Workout
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min
https://games.crossfit.com/workouts/open/2021?division=2&workout_tiers=rx

Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.

Freedom (RX’d)

1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time Cap 15:00

Independence
1 Wall Walk
10 Double Unders
3 Wall Walks
25 Double Unders
5 Wall Walks
50 Double Unders
7 Wall Walks
75 Double Unders
12 Wall Walks
100 Double Unders
15 Wall Walks
150 Double Unders

Liberty
1 Bear Crawl
10 Jumping Jacks
3 Bear Crawls
30 Jumping Jacks
6 Bear Crawls
60 Jumping Jacks
9 Bear Crawls
90 Jumping Jacks
15 Bear Crawls
150 Jumping Jacks
21 Bear Crawls
210 Jumping Jacks

  • Target time: 15-17 minutes
  • Time Cap: 20 minutes

Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)

3-4 Rounds
12 Single Arm Dumbbell Bench Press (each side) @ moderate weight – maintain quality
-rest 30 seconds-
12 Seated Tricep DB French Press @ moderate weight – maintain quality
-rest 30 seconds-
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
-Rest 2 minutes between rounds-

* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Cooldown/Mobility
Mobility

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

20x 90/90 Rotations
1 Minute Calf & Big Toe Stretch
1 Minute Posterior Hip 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.