This years Open will be done differently. This year is an interim style Open meaning to participate you do not have to register on CrossFit.com. Rather we will place you on one of three teams, captained by 4 of your coaches.
The cost of your shirt gets you all the fun aka placed on a team, custom leader board ranking, three themed workouts, invite to the Karaoke after party with catered food and of course one bad ass shirt with your team name on it!
Oh yeah and you get entered into a drawing to win a custom pair of CrossFit Shoes!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
15 Banded Pull Downs
:30 Plank
5 Negative Pull ups
10 High Pulls
10 Box Step Ups
Strength: 20 mins
6 Min EMOM
Odd Min : 5-10 Muscle Ups (Hardest Variation jumping, bands, no bands, bar or rings) C-2-B pull ups if needed
Even Min : 30+ sec Handstand hold
repeat for 6 mins
Metcon: 20 Min
24 Min Partner EMOM
Min 1: 10 Power Cleans (same weight as snatch)
Min 2: 12 Tall Box Jumps 30/24
Min 3: 8 Snatch @ 70%
Min 4: 50’ Sled Push
You Go I Go Style. You Must split the reps equally and get the movement/reps done inside the min.
Example:
Athlete A perform 5 Cleans Athlete B perform 5 Cleans
Athlete A 1 Box Jump Athlete B 1 Box Jump alternating until 12 box jumps is done
Athlete A 4 Snatches Athlete B 4 Snatches
Athlete A 50′ Sled Push Athlete B 50′ Sled Push.
Coaches: You can only have 3 teams at a given station each min. This means the start station will be different for all teams
Functional Bodybuilding Class
Thursday:
Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25
2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises
3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises
4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension
5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)
6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises
7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises
Ladies Hour:
Warm Up:
2 Mins Casula Row
Strength: 5 Mins
4 Rounds = 5 mins
20 Sec Slow Bicycle Crunches
20 Sec Corkscrew Leg Lift video
20 Sec Penguins aka Heel Taps
20 Sec Rest
Metcon: 20 Min Cap
20 Ring Rows
400m Row
30 Plate Sit Ups
400m Row
30 Plate Sit Ups
400m Row
20 Ring Rows
