Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
10 Banded Pull Aparts
10 Roll and Reach
5 Dynamic Squat Stretches
5 Clean Deadlifts (empty bar)
3 Muscle Cleans (empty bar)
2 Power Cleans (empty bar)
2. Workout Prep
3 sets:
3 Power Cleans (build in weight)
3 Hand Release Push Ups
5 Air Squats
Workout
Workout Option 1: Boromir (3 Rounds for reps)
Freedom (RX’d)
5:00 AMRAP
10 Power Cleans (95/65)
10 Hand Release Push Ups
15 Air Squats
—rest 2:00—
5:00 AMRAP
6 Power Cleans (135/95)
10 Hand Release Push Ups
15 Air Squats
—rest 2:00—
5:00 AMRAP
2 Power Cleans (185/125)
10 Hand Release Push Ups
15 Air Squats
(KG conv: 42.5/30 PC1, 60/42.5 PC2, 85/57.5 PC3)
Independence
5:00 AMRAP
10 Power Cleans (75/55)
8 Hand Release Push Ups
12 Air Squats
—rest 2:00—
5:00 AMRAP
6 Power Cleans (115/85)
8 Hand Release Push Ups
12 Air Squats
—rest 2:00—
5:00 AMRAP
2 Power Cleans (155/105)
8 Hand Release Push Ups
12 Air Squats
(KG conv: 35/25 PC1, 52.5/37.5 PC2, 70/47.5 PC3)
Liberty
3 sets
5:00 AMRAP
6 Dumbbell Power Cleans (light)
8 Bar Push Ups
10 Air Squats
—rest 2:00 between sets—
Target number of rounds each set: 3+ rounds
Minimum number of rounds before scaling: 2.5 rounds
Strength/Accessory
Accessory (Weight)
Accumulate 3:00 of a Single Kettlebell/Dumbbell Front Rack Hold Wall-Sit at a challenging weight.
-rest as needed between breaks-
* Athletes can partner up and perform a 6:00 hold, switching as desired. Try to even out total hold times between athletes.
* Scale weight or to a standing position.
* Score is the total weight held
Single Arm Kettlebell Front Rack Hold Wall Sit
Workout Option 2
Open 25.1 (No Measure)
This is the placeholder for CrossFit Open workout 25.1.
CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: bit.ly/41k2O0O
After the release, Wodify should add a 25.1 workout to the Component Library. You will need to search and add the component and then copy/paste the notes from the link above. If you have any questions, email [email protected].
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Foam Roll Up Wall
1 Minute Forearm Smash
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.
Couch Stretch
Foam Roll Up Wall
Forearm Smash