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CrossFit WOD, January 23, 2025

CrossFit – Thu, Jan 23

Warm-up
Warm Up

1. Movement Prep/Activation

8:00 AMRAP
3 Inch Worms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Shoulder Press
10 Deadbugs
10 Ring Rows

2. Strength
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
-complete each set unbroken-

3. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.

Strength/Accessory
Power Clean + Push Jerk (Weight)

Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)

Workout
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Freedom (RX’d)
12:00 AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
– Repeat from Jan 27, 2023
(KG conv: 9/6 WB)

Independence
12:00 AMRAP
150 Wall Balls (14/10)
90 Double Unders
30 Bar Muscle Ups OR 30 Burpee Pull-ups
(KG Conv WB: 6/4)

Liberty
12:00 AMRAP
100 Wall Ball Thrusters (light)
100 Single Unders
10 Burpee Pull Ups

  • Target number of Reps: 250+
  • Minimum number of reps before scaling: 240

Cooldown/Mobility
Mobility

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

1 Minute Band Tricep Stretch
1 Minute Band Biceps Stretch
2x 10 Down Dog

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.