Don’t forget to register for the DNR open at the counter and put your shirt size down for pre-order. You can also register for the CrossFit open at games.crossfit.com but this will not include a DNR shirt.

Freedom WOD Classes

Warm Up: 10 Mins
10 Min Hip Opener Flow – Video
*Coaches can follow along to the video or come up with similar flow

Conditioning: 14 mins
4 x 500 M Row or 2:00 – whichever comes first
2:00 “Rest” between intervals – 20 Sit Ups after each round

Metcon: 16 Mins
4 Round Tabata :20/:10 x 2 Rounds
Bike for Cals
V-Up / Sit Up
Box Jump 24/20
Push Press 55/40
*Complete 4 rounds of :20/:10 at each station then cycle to next station. Once you complete a full round at each station, start your second round back at the original station.
*Bikes down center lane for athletes to share and start at a different station as needed.

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 4 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees

Mobility: 6 Mins
Quad and Hip Smash

Metcon: 30 Min
The Break Up
14 Min Death by Wall Balls 20/14
Add two wall balls each min
2-4-6-8……

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
15 Burpees