WODs | Raise the Bar Fitness

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation

Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Movement Prep
Recommended to Perform Each Movement of the Open Workout Starting With and Easy Scale and Building Up to the Workout.

WOD

Workout Format

Crossfit Open 25.2
12 Minute Time Cap

Competitive

21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)

Performance

21 jumping pull-ups
42 double-unders or 84 singles
21 thrusters (65/45)
18 pull-ups
36 double-unders or 72 singles
18 thrusters (85/55)
15 chest-to-bar pull-ups
30 double-unders or 60 singles
15 thrusters (105/65)

Lifestyle

21 ring rows
84 singles
21 thrusters
18 jumping pull-ups
72 singles
18 thrusters
15 jumping chest-to-bar pull-ups
60 singles
15 thrusters

Deadlift

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
80% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Friday, March 7th, 2025 - Bootcamp