WOD
 | Fri, Jan 3 2025 |  |
 | Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Fri, Feb 28, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 9, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 14, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
CrossFit 20250103(Rounds) Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open. WARM-UP: 200m walk :10 jumping jacks :30 underhand tosses :10 high knees :30 bounce passes :10 skier jacks :30 chest passes :10 butt kickers :30 side tosses, right :30 side tosses, left :10 plank jacks :30 overhead throws :10 side-to-side line jumps :30 squat + throws SKILL/STRENGTH: 5-5-5 Overhead Squat – Work up to workout weight PARTNER WOD FRIDAY! AMRAP 20 Rx: STIMULUS 3+ rounds 24 box jump-overs (24/20) 24 power snatches (95/65) 24 overhead squats (95/65) 24 knees-to-elbows 24-cal bike – Step down from the box MODIFICATIONS: -Box jump-overs, modify height first then movement, e.g., step-overs or step-ups -Power snatches & Overhead squats, modify weight, e.g., light-to-moderate 45%-60% 1RM -Knees-to-elbows, modify movement, e.g., kipping knee raises, V-ups -Bike, avoid modifying cals, use rower or scale movement to reverse lunges STIMULUS NOTES: 3+ rounds Split reps into smaller, faster sets with a partner; one person works while one rests All loadings are intended to feel light Practice a mix of muscle and power snatches to speed through the snatch reps 6:30 or less per round STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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