Do you know your limitations with your shoulder joints?
Is mobility worth you time? If you’re already planning to come to the 4:20 p.m class then let’s find out.
Mobility-is-the-most-important-element-of-crossfit
Freedom WOD Classes
Warm Up: 0:00 – 25:00
Strict Press warm up sets and mobility
Mobility:
Perform mobility between strength sets
Strength: 25 Mins
Strict Press
1 Rep Max
Home WOD: 12 Min Cap
3 Rounds
14 HSPU
5 Muscle Ups or 10 C-2-B Pull Ups
24 KB Swings 53/35
Metcon: 12 Min Cap
3 Rounds
14 HSPU
5 Muscle Ups or 10 C-2-B Pull Ups
24 KB Swings 53/35
Elite Competition Class
TBA
Performance Power Training
Tuesday, NOV 17th, 2020
Pre-Flight: Squats all around, then some weighted lateral action and some explosiveness from jump squats
Jet Fuel:
3 mins to accumulate 30 cals bike
-then
Single Arm DB DL
3×5 (each)
Sumo Squat/Narrow Squat
3×5 (each) *walking laterally, alternate between wide feet squat and narrow stance squat*
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
Max 6
1xAMRAP @90%
*Compare to max 8 Oct 20th*
GainCity:
-Weighted lateral stepups
4×8 (each)
-Max Height Jump Squats
5×10
-Heavy Sled Drag
3x
100m Heavy
Afterburner:
5min AMRAP:
Max Reps KBS
Max Reps Goblet Squat
**KB weight is one step heavier than last week**
**5 burpee penalty for every drop of the KB. Stopping, holding, readjusting the kb counts as a drop. Accumulated penalty burpees will be performed AFTER the amrap is over, not during**
