CrossFit WOD, January 3, 2024

1. Movement Prep/Activation

Hinshaw Warm-Up (10-12 minutes)
– into –
3 sets:
10 Roll and Reach
5 Inch Worms
5 Sandbag Deadlifts (light)

2. Workout Prep
2 sets
100m Run (Workout Pace)
2 Sandbag Cleans (work up in weight)

Freedom (RX’d)
Teams of 2
3 sets (each/1:1)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)
200m Run

– Sandbag cleans are over the shoulder

– Repeat from Jan 6th, 2024

Independence
3 sets
200m Run
5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)
200m Run
5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)
200m Run
rest 1:1 between sets

Liberty
3 sets
150m Run
8 Power Cleans (light)
150m Run
8 Power Cleans (light)
150m Run
rest 1:1 between sets

• Target time: 3:30 – 4:30
• Time cap: 5 minutes

4 rounds:

10 Inverted Skull Crusher @ moderate weight RPE 7
-rest 30 seconds-
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
-rest 30 seconds-
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
10 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-

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