Movement Prep/Activation:
7:00 Barbell + Engine Flow
0:00–2:00 Easy Bike or Jump Rope
2:00–5:00
2 rounds
8 Deadbugs
4 Dynamic Squat Stretches
5 PVC Muscle Cleans
5 PVC Front Squats
5 PVC Push Press
5:00–8:00
2 rounds
3 Empty Bar Hang Power Cleans
3 Empty Bar Front Squats
3 Empty Bar Push Jerks
3 Burpees
8:00–10:00
5 Empty Bar Clean and Jerks
Workout Prep:
2 Rounds @ 60–70%
2 Burpee Over Bar
2 Shoulder to Overhead
2 Front Rack Lunges
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you’re feeling it, then build to a 1RM
The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.
FREEDOM (RX):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)
(KG conv: 52.5/35)
INDEPENDENCE (Intermediate):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)
(KG conv: 42.5/30)
LIBERTY (Beginner):
10:00 AMRAP
5 Up Downs
5 Dumbbell Push Press (light)
10 Single Dumbbell Step Back Lunges (light)
3-5 minutes of easy cardio
2 Sets
1:00 Frog Stretch
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
3-4 sets
10 Weighted Hip Thrust @ moderate weight
30 Seated Oblique Twists with Med Ball (each side)
-Rest 3:00 between sets-
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
Alternating Shoulder Flexion 1 min
Wall Triceps Stretch 1 min/side
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