CrossFit WOD, May 8, 2025

1. Movement Prep/Activation

3 rounds of:
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Pike Push Ups

2. Strength
Week 7
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)

3. Workout Prep
2 sets:
10 Double Unders
2 Line Facing Burpees
5/4 Calorie Row or Bike

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM………….Increase
<= 120#…….start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week

In Kilos:
1RM…………..Increase
<= 55kg……..start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week

Freedom (RX’d)
2:00 AMRAP (5 sets)
50 Double Unders
8 Line Facing Burpees
Max Calorie Row or Bike in the remaining time
-rest 1:00 between sets-

Independence
2:00 AMRAP (5 sets)
35 Double Unders
8 Line Facing Burpees
Max Calorie Row or Bike in the remaining time
-rest 1:00 between sets-

Liberty
2:00 AMRAP (5 sets)
30 Single Unders
5 Up Downs
Max Calorie Row or Bike in the remaining time
-rest 1:00 between sets-

• Target number of Calories per set: 15/12+
• Minimum number of Calories before scaling per set: 10/8

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

1 Minute Band Biceps Stretch
10x 5 Second Cobra
4x 5 Quad Foam Rolling (each leg)

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.