WOD: Saturday, March 1st, 2025 (Burpee Day 33)

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 6 DB Hang Clean to Overheads (ascending weights) 
• 15 ft Bodyweight Walking Lunge 

*Focus on standards and movement quality

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Workout: CrossFit Open “25.1” 

Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

• Lateral Burpees Over DB 
• DB Hang Clean to Overhead 
• 30 Ft Bodyweight Walking Lunge (15 ft out and back) 

*RX DB: (50/35) / Scaled (35/25)  

*Master 55+ (35/20) / Scaled M55+: (20/10) 

**STANDARDS**

Burpee:

• Must be done lateral to DB 
• Chest and Thighs must be on the ground
• Can step back into the burpee and up from the burpee
• Must JUMP over DB – Stepping over not allowed 
• Some part of your foot must pass over DB not around it

Hang Clean to Overhead: 

• Can clean the first rep from the ground to start each set 
• Every other rep must be from the hang (arm extended in hang) 
• Can alternate arms whenever athlete wants 
• DB must stop at the shoulder before being pressed overhead (no snatches) 
• Knees, hips, elbow must be locked out at the top 
• DB must be in line with the body 
• Can use both hands to lower the DB but not to clean the DB 
• Non working hand must NOT touch any part of the body 

Bodyweight Walking Lunge: 

• Start each lunge by standing tall and behind the line 
• Knee must make contact with the ground 
• Alternating Legs is NOT necessary 
• Knees and Hips MUST be extended at the top of each rep 
• Both heels must cross the line for the lunge to count 
• If you get a no rep during each 15 ft section you must repeat that section

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings