The first open workout will be released today! So, how is it going to work?!
6:30 and noon classes will run “normally” except anyone registered for the open will need to be judged so we’ll likely have to run 2 heats per class.
Friday Night Light heats will be posted on mindbody for you to sign up after we find out what the workout is. The expectation is that you are warm up on your own before your heat so you’re ready to start on time. We will also need you to hang out and judge at least one additional heat when you’re done, or before you go. We typically need additional judge help for the first heat time, and there are extra points for you if you do! If you’re registered for the Open at games.crossfit.com then you’ll need to submit your workout score for Kody and Kyle to verify it before Monday. Otherwise, just record all your points on the back of your judges sheet before you leave it at the counter.
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
Every 4:00 x 4 Rounds
500 M Row or 2:00
2:00 Rest
Metcon: 15 Mins
Every 5:00 x 3 Rounds:
1.0/.8 Mile Bike
16 Alt. DB Snatch 50/35
Rest until next round – should be aiming for about 2:00 rest. Modify distance if needed or treat as a recovery workout
Functional Bodybuilding Class
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
Ladies Hour:
Warm Up 12 Mins
2 Min Row
Then 2 Rounds:
15 Banded Pull Aparts
10 Banded Rows
10/Side Fire Hydrants
10/Side Lying Lateral Leg Lifts
5:00 Shoulder Mobility – roll or stretch
Strength:
EMOM x 5 Minutes
10 Box Jumps
Squat Hold to Finish the Minute
Metcon: 15 Min Cap
“Jackie”
For Time:
1000 M Row
50 Thrusters
30 Ring Rows
