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CrossFit WOD, June 16, 2025

CrossFit – Mon, Jun 16

Warm-up
Warm-up

1. Movement Prep/Activation

2:00 Cardio
-into-
6:00 AMRAP
10 Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
5 Tuck Jumps

2. Strength
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)

3. Workout Prep
2 sets
3 Deadlifts
1 Burpee Pull Up

Strength/Accessory
Deadlift (Weight)

Deadlift 1×1

15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)

Broad Jump (Distance)

Workout
The Mule (Time)

Freedom (RX’d)
21-15-9
Deadlift (275/185)
Burpee Pull Ups
(KG conv: 125/85)

Independence
21-15-9
Deadlift (225/155)
Burpee Pull Up
(KG conv: 102.5/70)

Liberty
21-15-9
Kettlebell Sumo Deadlift (moderate)
Up Down + Jumping Pull Up

  • Target time: Sub 7:00
  • Time cap: 10:00

Cooldown/Mobility
Mobility

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

2x 10 Down Dog
20x Scorpion Kicks (each side)
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.