18.1 has been released. Check games.crossfit.com for specifics. Reminder, we have 2 designated times to perform the open workouts. The first is at 12:00 on Fridays and the second is our Saturday Night Lights which will be beginning early this week at 1:00 p.m. All athletes need to sign up for your times on Mindbody!! If you wish to do the open workouts with a fellow athlete during open gym times then you will need to reserve your spots and judge each other while remaining mindful of the classes. Thanks for signing up Hooligans, looking forward to a fun 5 weeks!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds or 5 Mins10 Floor Presses
10 Power Snatch10 Push Ups
10 Back Squats w/ pause
Conditioning: 10 Mins
3 x Superset
10 Back Squat (athlete chooses weight)
1 Min Plank
Rest 2 mins
Mobility: 8 Mins
Roll Rotator Cuff 2 Min / Side
Roll Hip Flexors 2 min / Side
Metcon: 15 Min Cap
Partner Workout – 5 Rounds / Athlete For Time:
8 Bench Press (135/95)
8 Power Snatch (75/55)
25 DU
*Alternate after 1 full round is complete
Elite Competition Class – 1/19/18
1. Parallette Handstand Push-ups
For Time:
6 – 9 – 12
Parallette Handstand Push-ups
Power Snatches (185/135)
2. ”Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar – (remove this movement or perform cal bike)
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
3. Odd Object
5 x AMRAP 1:
7 Sandbag Cleans
Max Bar Muscle-Ups in Remaining Time
rest 1 minute
Brother Bro’s Barbell Club
Friday (Session Three)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 3 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-3 @ 60%
*Sets 4-6 @ 70%
Followed by…
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 2 reps
*Sets 1-3 @ 60%
*Sets 4-6 @ 70%
C.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 65%
D.
Two sets of:
Pullups x 10 reps
Rest 30 seconds
Prone Plank x 60 seconds
Rest 60 seconds
