Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
2x50ft Shuttle Run
10 Walking Lunge Arms Extended Overhead
10 Deadbugs
5 Roll and Reach
5 Single Arm Dumbbell Snatch (each)
2. Workout Prep
2 sets:
1x50ft Shuttle Run
3 Right Arm Dumbbell Snatch
3 Left Arm Dumbbell Snatch
Workout
Pistons (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10 Right Arm Dumbbell Snatch (50/35)
10 Left Arm Dumbbell Snatch (50/35)
8x50ft Shuttle Run
(KG conv: 22.5/15 DBs)
Independence
15:00 AMRAP
10 Right Arm Dumbbell Snatch (35/25)
10 Left Arm Dumbbell Snatch (35/25)
8x50ft Shuttle Run
(KG conv: 15/10 DBs)
Liberty
15:00 AMRAP
10 Right Arm Dumbbell Snatch (light)
10 Left Arm Dumbbell Snatch (light)
6x50ft Shuttle Run
Target number of Rounds: 7+ Rounds
Minimum number of Rounds: 5 Rounds
Strength/Accessory
Mayhem Mini-Pump – Glutes and Triceps (Checkmark)
4 Rounds
15 Dumbbell Hip Thrust @moderate weight – maintain quality
-rest 30 seconds-
15 Barbell Skull Crushers @moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Dumbbell Hip Thrusts
Barbell Skull Crushers
Workout Option 2
Open 25.2 (No Measure)
This is the placeholder for CrossFit Open workout 25.2
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/4by3m6Z
After the release, Wodify should add a 25.2 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.)
2 Minute Calf & Big Toe Stretch
2 Minute Quadruped Forearm Stretch
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.
Calf & Big Toe Stretch
Quardruped Forearm Stretch