A. Back Rack reverse Lunges , 4×12 (6e), resting 2 mins between sets
Relatively consistent weight across on sets, moderate weight
M: CF HQ: 240825 Variant (One partner works at a time)
At 0:00
8 Rounds each
100 m Run
Rest in remaining time (cap 10 mins)
At 12:00
5 Rounds Each
20 wall balls 20/14
Congratulations on completing the 2025 CrossFit open season. This ends our training year and a new year of training begins. This next block will lead us up to Murph(Memorial Day). This first block of the year can be more broad and inclucive in our movement selection as we aim to set a big healthy foundation for our
fitness. We will target both upper and lower body raw strength with moves that target specific muscles and joint helath/stabilitu and then build toward classic compund moves. We will target common mobility problem areas and cardiovascular health and endurance throughout as we aim for personal success on a big endurance piece on Memorial Day.
Program Notes:
Your strength portion is working on building unilateral squat pattern strength. BB lunges are easy to overload weight wise so ensure your form is consistent throughout these sets. your wod today is a CFHQ variation. You and your partner start out with 100m sprints. This is higher volume on quick
sprints, but the faster you’re done the more rest you have to get into your wallball sets. Fight to go unbroken on all sets.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 30 wall balls
Intermediate: scale volume to attain intensity under the cap
Scaled: scale volume to attain intensity under the cap, c2b
Beginner: scale volume to attain intensity under the cap, c2b
Longevity:*** if needed, kipping, risk vs. reward moves