CrossFit WOD, March 22, 2026 | CrossFit Alabaster

CrossFit – Sun, Mar 22

Workout Option 1

Warm Up

Movement Prep/Activation:
3 Rounds
20-second Hollow Hold
8 Abmat Sit Ups
5 Hanging Knee Raises
10-second Superman Hold

Workout Prep:
2 Sets
4 GHD Sit Ups (controlled)
4 Toes to Ring or Toes to Bar

Olive Green (Checkmark)

FREEDOM (RX):
Every 1:00 (10:00)
Minute 1: 15 GHDs (or V-ups)
Minute 2: 10 Toes to Ring (or 8 Toes to Bar)
(Scored by Completion)

INDEPENDENCE (Intermediate):
Every 1:00 (10:00)
Minute 1: 12 GHDs (or V-ups)
Minute 2: 8 Toes to Ring (or 6 Toes to Bar)

LIBERTY (Beginner):
Every 1:00 (10:00)
Minute 1: 12 Sit Ups
Minute 2: 10 Hanging Knee Raises

Workout Option 2

Recovery Workout (Checkmark)

30-45 Minute Row @Zone 2 Pace
* Every 5 minutes, stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold

Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5
Zone 2 Range = 125 bpm to 157.5 bpm

Workout Option 3

Mayhem Racing (Time)

Warm-up:
2 Rounds:
200m Run or 1 minute Row/Ski
10 Air Squats
8 Ring Rows
10 Alternating Reverse Lunges
8 Push-ups

Quick Skill Review: Sled Push and Sled Pull.

Then, 2 rounds increasing towards workout weight. Alternate full rounds with partner:
12.5m Sled Pull
12.5m Sled Push

Workout:
Teams of 2
Partner 1: 400m Run, Partner 2: 50m Sled Pull
Switch when both complete

Partner 1: 500m Row, Partner 2: 50m Sandbag Lunges
Switch when both complete

Partner 1: 400m Run, Partner 2: 50m Sled Push
Switch when both complete

Partner 1 500m Ski, Partner 2: 30 Wall Balls
Switch when both complete

Sled Push weight: 275/165 (KG: 125/75)
Sled Pull weight: 165/110 (KG: 75/50)
Sandbag weight: 66/44 (KG: 30/20)
Wall Ball weight: 20/14 (KG: 9/6)