We have our first 4 athletes registered for the 2024 CrossFit Open!
- Nathan Trujillo
- Lingling Gallacher
- Bri Risk
- Beki Terry
Freedom WOD Classes
Warm Up: 12 Mins
2 Min Double Under Practice
20 Baned Pull Aparts
10 Snatch High Pulls
10 Power Snatches
10 Back Rack Snatch Grip Push Press
5 Burpees
Then
2 mins /side Roll out Shoulders and T-spine
Strength: 18 Mins
5×5
Strict Press
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 15 mins hard cap
21.1 CrossFit Open WOD
RX
1 wall walk
10 Double Unders
3 wall walks
30 Double Unders
6 wall walks
60 Double Unders
9 wall walks
90 Double Unders
15 wall walks
150 Double Unders
21 wall walks
210 Double Unders
Scaled
1 scaled wall walk
10 Single Unders
3 scaled wall walks
30 Single Unders
6 scaled wall walks
60 Single Unders
9 scaled wall walks
90 Single Unders
15 scaled wall walks
150 Single Unders
21 scaled wall walks
210 Single Unders
Adaptive
1 set of alternating shoulder taps + push-up
10 Single Unders
3 sets of alternating shoulder taps + push-ups
30 Single Unders
6 sets of alternating shoulder taps + push-ups
60 Single Unders
9 sets of alternating shoulder taps + push-ups
90 Single Unders
15 sets of alternating shoulder taps + push-ups
150 Single Unders
21 sets of alternating shoulder taps + push-ups
210 Single Unders
Functional Bodybuilding Class
Thursday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Session 2
-High Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Low Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Smith Machine Slight Incline Press Drop Set
2-3 Sets
10 reps w/ 4 Sec Negative & explosive positive
Drop weight
10 Reps w/ 4 Sec Negative & explosive positive
10 Fast Presses rep them out
-Seated Cable Chest Flys
2-3 sets
20 Partial reps at top + 20 Rull Range Flys + 20 Incline Cable Flys
-Giant Set
2-3 sets x 20 Reps + Failure
Decline Bench
Decline DB Fly partials at the bottom
Decline Push Ups to failure (arch the back during the push up)
MomFit
Warm up:
Strength: 10 Mins
3 Sets x 12 reps
X-Band Walk
KB Split Stance Deadlift
KB Sumo Squat
Metcon:
Warm Up (4 Mins)
Burpees (w/o) push-up song “Roxanne”
**focus on getting a high jump**
Glute / Hip Strength (7 Mins)
7 Minute Circuit
N-S X-Band Walk
12 /leg KB Split Stance Deadlift
12 KB Sumo Squat (7-11’s)
Metcon: 15 Min Cap
4 rounds for time:
10 Burpees
20 Alternating DB Lunges (total)
N-S Bear Crawls
