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CrossFit WOD, January 31, 2025

CrossFit – Fri, Jan 31

Warm-up
Warm Up

1. Movement Prep/Activation

2:00 Machine
-into-
7:00 AMRAP
30-second Jump Rope
10 Dynamic Squat Stretches
5 Inchworms
5 Hang Dumbbell Snatch (each)

2. Workout Prep
2 sets:
10 Double Unders
5 Wall Balls (build in weight)
4 Dumbbell Snatch (build in weight)

Workout
4.40 Challenge Workout #4 (Time)

Freedom (RX’d)
Teams of 2
160 Double Unders
160 Wall Balls (20/14)
160 Double Unders
160 Dumbbell Snatch (50/35)
160 Double Unders
-Split reps as needed-
(KG conv: 9/6 WB, 22.5/15 DB)

Independence
Teams of 2
120 Double Unders
160 Wall Balls (14/10)
120 Double Unders
160 Dumbbell Snatch (35/25)
120 Double Unders
Split reps as needed
(KG conv: 6/4 WB, 15/10 DB)

Liberty
Teams of 2
160 Single Unders
100 Wall Ball Thrusters (light)
160 Single Unders
100 Dumbbell Snatch (light)
160 Single Unders
Split reps as needed

  • Target time: Sub 25:00
  • Time cap: 30:00

Strength/Accessory
Mayhem Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pull Ups @ moderate weight – maintain quality
-rest 30 seconds-
10 Double DB Standing Bent Over Row @ moderate weight – maintain quality
-rest 30 seconds-
10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality
-Rest 2 minutes between rounds-

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