The CrossFit Opens Have Begun!
Today we will only be running the 6:30 am and noon classes. We will run two heats during those times where athletes will judge each other.
Sign up for your Friday Night Lights Heat on Mindbody
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees
Then 4:00 Hip Stretch
Metcon: 12 Min Cap
For time:
20 wall-ball shots 20/14 Sc. 14/10
18 box jump-overs 24/20 Sc. Can step over 24/20
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Functional Bodybuilding Class
Week 18
Friday:
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
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
-Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps
-Smith Machine Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps
Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts
Lying Leg Curls (toes pointed away + Lifting chest off pad
3-4 Sets x 20 Reps
Walking Lunges w/ or w/out weight
3 sets of 30 total Steps
Optional replacement for Lunges:
A Weighted Box Step Ups
3 Sets x 30 total steps
