CrossFit WOD, July 3, 2025

CrossFit – Thu, Jul 3

Warm-up

Rowing warm-up

– Have athletes perform :20 of single-unders between each step of the row review.
– Encourage a hard pace on final row effort

Movement // Focus

:30 rows pulls, legs only // slight forward lean at the torso and flat back.
:30 row pulls, legs, then hips // timing legs first, then hips.
:30 row pulls, legs, hips, arms // strong drive with the legs and timing legs, hips, arms.
:30 full strokes // legs, hips, arms, arms, hips, legs.

Double-under review

2 sets:
:10 double-unders or attempts
:20 rest
:10 double-unders or attempts
:20 rest

Dynamic mobility

1 set:
1:00 of inchworm + push-ups
:30 Samson stretch/side

Workout (8 Rounds for reps)

– SPICY –
Every 3:00 x 8 rounds:

Odd rounds:
15 toes-to-bars
45 double-unders

Even rounds:
45 double-unders
12/15-cal row

– MEDIUM –
Every 3:00 x 8 rounds:

Odd rounds:
10 toes-to-bars
30 double-unders

Even rounds:
30 double-unders
12/15-cal row

– MILD –
Every 3:00 x 8 rounds:

Odd rounds:
10 hanging knee raises
45 single-unders

Even rounds:
45 single-unders
8/10-cal row

– SEASONED –
Same as Rx’d

Skill Work (Checkmark)

Post-workout
3 sets:
Suitcase carry, right (100 ft)
Suitcase carry, left (100 ft)
– Rest as needed.
– Athlete’s choice of moderate-to-heavy load.

Stretching (Checkmark)

Accumulate:
1:00 foam roll calf/leg
1:00 quad roll calf/leg

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