4th of July CrossFit Workout: 1776 WOD

4th of July CrossFit Workout: 1776 WOD

The 4th of July CrossFit Workout

Perform the following movements for 4 rounds:

  1. 300 meter Run
  2. 24 Toes-to-Bars
  3. 24 Box Jumps (24/20 in)
  4. 24 Goblet Squats (55/35 lb)
  5. 24 Hand Release Push-Ups
  6. 24 calorie Bike/Row (alternate each round)
  7. 24 Air Squats

Your score will be the time on the clock after you finish your last air squat on the 4th round.

Are you ready to celebrate Independence Day in style? We’ve got just the thing for you. Get ready to embark on a fitness journey combining the popular trend of CrossFit with the patriotic spirit of July 4th of July. It’s time to buckle up and join the community in embracing a fun and festive fitness tradition.

This unique workout will challenge your physical strength and love for your country. From intense reps to heart-pumping burpees, this workout will push you to your limits while allowing you to show off your dedication.

Ditch the beers and snacks (well, just for a little while) and let’s honour our nation’s independence by breaking a sweat together and creating lasting memories. Are you up for it?

Fundamental Movements of the 4th of July CrossFit Workout

Ensure you’ve got each of the fundamental movements for the WOD down before jumping in. Practice each to warm up and get a feel before punching the stopwatch and letting it rip!

I’ve left out the running, biking, and rowing for obvious reasons.


Box Jumps

Goblet Squats

Hand Release Push-Ups

Air Squats

Tips for Getting the Best Time

Now that you know the key movements of the 4th of July CrossFit workout, let’s focus on how to get the best time possible. First, ensure you warm up properly to prevent injuries and optimize your performance. Start with dynamic stretches and exercises targeting the muscles you’ll use during the workout.

During the workout, pace yourself strategically. Getting caught up in the excitement and going all out from the beginning is easy, but this can lead to burnout later. Find a steady rhythm that allows you to maintain a consistent effort throughout. Remember, it’s not just about speed; it’s about endurance, too.

To finish strong:

  1. Push yourself in those final minutes or rounds.
  2. Dig deep and give it everything you’ve got.
  3. Visualize your goal and stay motivated until the very end.

And most importantly, have fun! The 4th of July CrossFit workout is a physical challenge and a celebration of strength and community.


Can beginners participate in the 4th of July CrossFit workout?

Absolutely! The great thing about CrossFit is its scalability. You can scale movements or adjust weights based on your fitness level. Listen to your body, start at an appropriate intensity, and gradually progress as you feel comfortable.

What should I eat before the workout?

Fueling your body with proper nutrition is essential for optimal performance. Aim for a balanced meal containing carbohydrates for energy, protein for muscle repair, and healthy fats for sustained energy release. Avoid heavy meals right before exercising as they may cause discomfort.

How long does the 4th of July CrossFit workout usually last?

The duration of the workout can vary depending on factors such as your fitness level and modifications made to accommodate different abilities. On average, expect it to take around 20-30 minutes to complete.

Can I do the workout at home?

Absolutely! The 4th of July CrossFit workout can be done in a gym or adapted for home workouts. If you’re working out at home, ensure you have the equipment and enough space to perform the movements safely.

What if I can’t complete all the repetitions or rounds?

Don’t worry if you can’t finish every rep or round within the time frame. The goal is to challenge yourself and improve your fitness, not necessarily to complete everything. Focus on giving your best effort and celebrate your progress along the way.

Dave Carter

Dave serves as the head writer and chief content curator for CrossFitopedia.com, the premier destination for CrossFit enthusiasts seeking to enhance their fitness journeys.