During the CrossFit Open show us how hard you are working by tagging your posts with #hardworkintheopen20. Winners will be announced on Ascent’s Instagram every Friday between 10/10-11/11 and will take home a prize pack from the following brands:
@rpstrength
@liftingcultureapparel
@theprofessorproject
@caffeineandkilos
@ascent_protein
And for the grand prize… A 1-YEAR MEMBERSHIP TO YOUR GYM OR BOX. Winner will be announced and notified on 11/12.

Freedom WOD Classes

Metcon: 5 Mins
2 Rounds
50′ Bear Crawl
8 Plate Sit Ups
10 bands or plates “Y”/victory pulls
10 bands 90/90 or plates Cuban Rotations

Strength: 13 mins
Strict Press 8 min
2 Rep Max touch and go (no more than 3 attempts)
Then:
Core
4 Rounds (no breaks between movements) 5 mins
20 Sec Hollow Rocks
20 Sec Hollow Body Mountain Climber
20 Sec Reverse Crunch
20 Sec Rest

Mobility: 6 Mins
3 Mins per leg Barbell Quad Smash

Metcon: 15 Min
For time:
21 Back squat (55-60% of 1RM)
42 Plate Sit Ups 25/15
15 Back squat (55-60% of 1RM)
30 Plate Sit Ups 25/15
9 Back squat (55-60% of 1RM)
18 Plate Sit Ups 25/15

CrossFit Open Friday Night Lights:
Friday Night Lights first heat starts at 5:20pm. Register for your heat on MindBodyOnline.
“Open 20.1”
10 Rounds:
8 Ground to Overhead (65/95)
10 Bar-Facing Burpees
*15:00 Time Cap

Elite Competition Class

“Open 20.1”
10 Rounds:
8 Ground to Overhead (65/95)
10 Bar-Facing Burpees
*15:00 Time Cap

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep

*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch

Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.

D.
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 70% of 1-RM Clean

D.
One set of:
Backwards Sled Pull x 400 meters

Walk this. You should be walking backwards and pulling the sled.

E.
One set of:
Sled Push x 400 meters

Walk this. Keep the weight light but just keep the sled moving.

Performance Power Training

Friday, October 11th, DE LOWER:

Jet Fuel:
Soon to be relatively famous fast feet warmup drills
https://youtu.be/mX00T4uuPt

*mash lower body

Major Lift: Red: Deadlift
Wht/Blu: 14 min EMOM:
Even: 3 Squats @55%
Odd: 3 Deadlift @55%

GainCity:
5x
20 Banded Good Morning
20 bandy Leg extension
20 bandy leg curl
20 bandy squats (place band over your shoulders, behind your head. Stand on the band with both feet. Squat.)

Afterburner:
For Time:
7 min AMRAP:
5 Double KB swing
5 high box jumps
-then Immediately into
100m Farmer Carry Walking lunge (same kb’s as workout)