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CrossFit WOD, January 27, 2025

CrossFit – Mon, Jan 27

Warm-up
Warm-up

1. Movement Prep/Activation
8:00 AMRAP
10 Box Step Ups
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog

2. Strength
Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00

3. Workout Prep
2 sets:
3 GHDs
3 Wall Balls
3 Toes to Bar
2 Box Jumps (build in height)

Strength/Accessory
Deadstop Deadlift (Weight)

Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00

Workout
Gyros (Time)

Freedom (RX’d)
30 GHDs (or V-Ups)
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 GHDs (or V-Ups)
(KG conv: 9/6 WB)

Independence
30 GHDs + 6in Riser (or V-Ups)
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
25 Toes to Bar
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
30 GHDs + 6in Riser (or V-Ups)
(KG conv: 6/4 WB)

Liberty
30 Sit Ups
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
20 Hanging Knee Raises
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
30 Sit Ups

  • Target time: 11-13 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 Couch Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Barbell Forearm 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.