CrossFit Willows – WOD
Warm-up (No Measure)
Med-ball toss warm-up with partner
1 round:
:10 jumping jacks
:30 underhand tosses
:10 jumping jacks
:30 bounce passes
:10 jumping jacks
:30 chest passes
:10 jumping jacks
:30 side tosses, right
:30 side tosses, left
:10 jumping jacks
:30 overhead throws
:10 jumping jacks
:30 squat + throws
Movement Prep (No Measure)
Power snatch Progression
6 snatch deadlift + shrugs // Setup.
6 muscle snatches // Stand, pull, punch.
6 hang power snatches // Keep the bar close to your body.
6 power snatches // Extend the hips before the arms pull.
6 cycling reps // As soon as the arms get to the hips, push the hips back.
Overhead squat Progression
6 behind-the-neck push presses // Lock arms out overhead.
6 partial overhead squats // Keep arms locked out on the descent.
6 overhead squats // Adjust depth to keep arms locked out overhead.
Toes to bar Progression
Setup // Hands outside shoulder width, pull down on the bar, and squeeze the stomach.
5 kip swings // Quickly push the shoulders forward and pull the shoulders back.
2 kip swings + 2 knees above hips // As the shoulders pull back, pull the knees to the chest.
2 kip swings + 2 toes to bar // Press down against the bar as the knees rise, kick feet to bar.
Workout prep
2 sets build to workout weight:
3 box jump-overs per partner
3 power snatches per partner
3 overhead squats per partner
3 toes to bar per partner
BREAK
251231 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
25 box jump-overs (20/24 in)
25 power snatches (65/95 lb)
25 overhead squats (65/95 lb)
25 toes to bar
25-cal bike
– Step down from the box.
– INTERMEDIATE –
AMRAP 20 with a partner:
25 box jump-overs (20/24 in)
25 power snatches (55/75 lb)
25 overhead squats (55/75 lb)
25 toes to bar
25-cal bike
– Step down from the box.
– BEGINNER –
AMRAP 20 with a partner:
25 box step-overs (12/20 in)
25 hang power snatches (35/45 lb)
25 overhead squats (35/45 lb)
25 hanging knee raises
25-cal bike
– Step down from the box.
– MASTERS 55+ –
AMRAP 20 with a partner:
25 box jump-overs (20/24 in)
25 power snatches (45/65 lb)
25 overhead squats (45/65 lb)
25 hanging knee raises
25-cal bike
– Step down from the box.
– Step or jump up onto the box.
GOALS
✔ 3+ rounds.
✔ Split reps into smaller, faster sets with a partner; one person works while one rests.
✔ All loadings are intended to feel light.
✔ Practice a mix of muscle and power snatches to speed through the snatch reps.
✔ Retest from 241231, with 1-rep added to each movement for the year 2025!
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll calves
1:00 foam roll glutes
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