We Are So Close To Our Goal Of 100 Athletes Registered For The Open… Or Not

Now Get Your Ass Signed Up

2023 CrossFit Open Registration

Freedom WOD Classes

Warm Up 10 Mins
90 Sec /side Lax Roll Lats
Then
3 Shuttle Runs (wall -2-wall-2-wall = 1)
20 Banded Lat Press Downs
20 Banded Tricep Ext
20 Banded Bicep Curls
10 Ring Rows
10 KB Swings
1 Min Jump Rope
Then
90 Sec/side Lax Roll Calf

Strength/Conditioning: 15 mins
100-80-60-40-20 DU
7-7-6-6-6 Strict Pull Ups Between Each Set of DU
Or 6-5-5-5-5 Ring MU

If you are still working on getting DU’s Perform your sets as follows
90 Sec – 75 Sec – 60 Sec – 45 Sec – 30 Sec worth of attempts

Metcon: 15 Min Cap
3 Rounds
250 M KB Single Arm Farmer Carry Shuttle Walk (14 R-2-R laps in-side) 70/53
21 Russian KB Swings 70/53
12 C-2-B Pull Ups

Farmer Carry: Rig-2-Rig Being Mindful Of Athletes Doing Pull Ups. Switch Arms Each Lap
Advanced Pull Up Athletes C-2-B. Scale to Regular Pull Ups Or Jumping C-2-B Pull Ups

Functional Bodybuilding Class

LEG DAY!

4×25
Back Squats

Giant Set 2×20
Split Stance KB Deadlift 3/4 range
X-Band Walk
KB Sumo Squat 1/2 range

3×25
Single Leg Extensions

3×25
Leg Curls

2×50′
Back Rack Walking Lunges