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CrossFit WOD, January 25, 2025

CrossFit – Sat, Jan 25

Warm-up
Warm-up

1. Movement Prep/Activation
Hip Halo Activation
-into-
8:00 AMRAP
30-second Air Bike
5 Russian Kettlebell Swings
5 PVC Around the Worlds (each direction)
3 Tempo Front Squat (empty bar)

2. Strength
10 sets
3 Tempo Front Squat (60-70%)
-rest 60-90 between sets-

3. Workout Prep
1 set:
5/4 Calorie Air Bike
5 Kettlebell Swings

Strength/Accessory
Tempo Front Squats (Weight)

Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion

* Rest as needed between sets *

10 sets
3 Tempo Front Squat (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-

Workout
Komodo Dragon (Time)

Freedom (RX’d)
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)

Independence
5 Rounds
15/12 Calorie Air Bike
20 Kettlebell Swings (35/26)
(KG conv: 16/12 KB)

Liberty
5 Rounds
12/10 Calorie Air Bike
12 Russian Kettlebell Swings (light)

  • Target time: 12-14 minutes
  • Time cap: 16 minutes

Cooldown/Mobility
Mobility

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

20x Shoo the Cat
1 Minute Couch 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.