Oh Snap! I see it…. the CrossFit Open is here!  

Get ready for Friday Night Lights!

Freedom WOD Classes

Warm up: 5 mins
3 Rounds
12 Banded Rows
8 Push Ups with 3-5 Second negative down phase
12 Kb RDL

Strength: 15 mins
Bench Press 10 min
2 Rep Max (no more than 3 attempts)
Then:
5 Min Emom
15/12 Cal Row, Bike or Ski

Mobility: 6 mins
90 sec / side Lat Smash
90 sec / side Chest Smash

Metcon: 12 Min Cap
12 Min Rotating Tabata 45/15
Cal Row
KB Swings 53/35
Ring Dips

Set up in teams of 3.

Elite Competition Class

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

Conditioning
“Breakfast Club”
5 Rounds of AMRAP 1:30:
25 Double Unders, 9 Deadlifts (225/155)
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds

Bike Recovery
20 Minute Recovery Effort*
*On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions

Performance Power Training

Tuesday, October 8th ME LOWER:
Jet Fuel:
500m row, or 20 cal assault bike

-then

*Mash Lower body

Major Lift: Red: Squat
Wht/Blu: Front Squat
Max 5
1xAMRAP@80%

GainCity:
3x
10 Snatch Grip Deadlift
:30 Weighted Plank AHAP (place weight on your back)
Hip Circle walk all a live-long day

Afterburner:
Running Clock:
40 Goblet Squats AHAP
100m Sprint!
20 Goblet Squats AHAP
200m Sprint!
10 Goblet Squats AHAP
400m Sprint!
**Same as last week…Backwards**