These Custom Nike Metcon’s Could Be Yours!
1)Register For The CrossFit Open
https://games.crossfit.com
2)Complete All Three Open WOD
3)Submit Your Open WOD Score Each Week
4)Show Up To The After Part On March 15th For The Drawing
Freedom WOD Classes
Warm Up: 5 Mins
2:00 Min Casual Single Unders (Rocky Balboa style)
20 Banded Pull Aparts
10 Cuban Rotations With Press
10 5lbs Plate Lateral Raise
10 HSPU
20 Banded Pull Aparts
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Super Set:
2 sets x 12-15
DB Seated Forward Leaning Arnold Rotations
Db Arnold Press video
90 seconds rest between sets
Station 2
Giant Set:
2 sets 15-20
DB Bent Over Reverse Fly video
DB Side Lateral Raises video
Max Effort Hold at the top of Side Lateral Raises with 2.5, 5 or 10lbs plates
*90 seconds rest between sets
Metcon: 11 min
RX / Advanced athletes
As many reps as possible in 3 minutes of:
3 wall-facing strict handstand push-ups
20 Double Unders / 20 Single Unders
Rest 1 Min
As many reps as possible in 3 minutes of:
6 strict handstand push-ups
20 Double Unders / 20 Single Unders
Rest 1 Min
As many reps as possible in 3 minutes of:
9 kipping handstand push-ups
20 Double Unders / 20 Single Unders
Scaled
As many reps as possible in 3 minutes of:
3 Wall Walks
20 Double Unders / 20 Single Unders
Rest 1 Min
As many reps as possible in 3 minutes of:
6 Strict Handstand Push Ups
20 Double Unders / 20 Single Unders
Rest 1 Min
As many reps as possible in 3 minutes of:
9 Kipping Handstand Push Ups or Double DB Push Press
20 Double Unders / 20 Single Unders
Functional Bodybuilding Class
Thursday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 minutes
Chest Day Greatest F’kn Hurts
Cable Chest Fly Giant Set
3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)
Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps
Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set
Cable Fly’s Century Set (high to low)
1 set x 100 Reps
Cable Fly’s Century Set (low to high)
1 Set x 100 Reps
MomFit:
Warm Up 5 Mins
1 Min of Each
Jump Ropes
Inchworms
Air Squats
KB RDL
Strength: 12 mins
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Metcon: 12 Min Cap
12 Min AMRAP
10 Wallballs
10 Russian KB Swings
25 Jump Ropes or Plate Jumps
