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👇Register For The CrossFit Open👇

2023 CrossFit Open Registration

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
10 Banded Pull Aparts
10 Banded “Y’s”
10 DB External Rotation
Bear Crawl, Down
Inchworm w/push up, Back
Single Leg Broad Jump, Down
Walking Samson Stretch, Back

Mobility: 10 mins
Athlete Choice
Roll out quads, glutes, hamstrings, calfs, chest, shoulder, t-spine ect

Strength: 5 mins
5 Min EMOM
3-6 Walk Walks on the min (Add 1 More Rep Each Min To What You Did Last Week)

Just like in the open the standard is to walk your hands up t0 roughly 10 inches from the wall. Scaled athletes are to take at least two steps up the wall and two steps with your hands moving towards the wall. If needed athletes can also do “box walks” Knees or toes on the box start in a plank position walking your chest to the box moving into a pike position and back to plank for a rep.

Metcon: 15 Min Cap
4 rounds
5 Wall Balls 20/14
5 Dips Push Ups
Then
3 Rounds
10 Wall Balls 20/14
10 Push Ups
Then
2 Round
20 Wall Balls 20/14
20 Floor Press 135/95
Then
1 Round
Max Effort Hand Stand Push Ups (one attempt)

Olympic Weightlifting Class

Warm Up: 8 Mins
4 Round Bottom to Bottom Squat Tabata :20/:10
1:30 Hip & Ankle Opener
15 Superman Raises
10 PVC Prone Press
1:00 / Side Banded Samson Stretch

Strength: 22 Mins
3 x Complex:
3 Hang Power Snatch + 2 Overhead Squats

Hang Squat Snatch
3-3-2-2-1-1
*Build to Heavy – no misses. Reps do not need to be unbroken

Auxiliary Strength: 12 Mins
3 x Giant Set
10 / Side Single Arm Suitcase Bulgarian Split Squat
8 / Side Goblet Cossack Squat
12-15 Wall Glides
2:00 Rest