< Return to Blog

CrossFit WOD, January 29, 2025

CrossFit – Wed, Jan 29

Warm-up
Warm Up

1. Movement Prep/Activation

Banded 7s
-into-
8:00 AMRAP
5 Up Downs
10 Single Arm Dumbbell Bench (each)
10 Walking Lunges
5 Sit Ups

2. Strength
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00

3. Workout Prep
1 set:
3 Burpees
3 Sit Ups
6 Walking Lunge Steps

Strength/Accessory
Pause Bench Press (Weight)
*2-3 second pause at the bottom*

Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00

Workout
Baklava (4 Rounds for reps)

Freedom (RX’d)
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest

Independence
No Change to Workout

Liberty
4 sets:
1:00 Up Downs
1:00 Max Abmat Sit Ups
1:00 Max Box Step Ups (low)
1:00 Rest

  • Target number of reps each set: 80+ reps (total)
  • Minimum number of reps before scaling: 50 reps (total)

Cooldown/Mobility
Mobility

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

1 Minute Calf Foam Rolling
15x Bootstrappers
1 Minute Cat Cow

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.