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CrossFit WOD, June 26, 2025

CrossFit – Thu, Jun 26

Warm-up
Warm Up

1. Movement Prep/Activation

Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull

2. Strength
15:00 to Find
1RM Clean and Jerk (build across sets)

3. Workout Prep
3 sets:
10 Double Unders
3 Chest to Bar
3 Box Jumps (build in height)
3 Kettlebell Swings (build in weight)

Strength/Accessory
Clean and Jerk (Weight)

15:00 to Find
1RM Clean and Jerk (build across sets)

Workout
Chicago Slice (Time)

Freedom (RX’d)
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats (95/65)
50 Kettlebell Swings (53/35)
150 Double Unders
(KG conv: 42.5/30 BS, 24/16 KB)

Independence
For Time:
120 Double Unders
50 Pull Ups
50 Back Squats (75/55)
50 Kettlebell Swings (35/26)
120 Double Unders
(KG conv: 35/25 BS, 16/12 KB)

Liberty
For Time:
150 Single Unders
50 Ring Rows
30 Dumbbell Squats (Light)
50 Russian Kettlebell Swings (light)
150 Single Unders

  • Target time: 12:00-14:00
  • Time cap: 18:00

Cooldown/Mobility
Mobility

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

1-2 Minute Squat Rack Pec Minor
10x 5 Second Cobra

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.