24.1 CrossFit Open Announcement is at 1:00pm MTS.
What do you think the workout is going to be??
I predict based on the clue Dave Castro dropped (mushroom picture) that 24.1 will be 11.1 which happens to be the very first CrossFit Open workout “Where It All Begins”
Freedom WOD Classes
Warm Up: 10 Mins
60 sec /side lax ball chest
60 sec /side lax ball lats
Then
1 Min Row, Bike, or Ski
Plate Warm Up
Strength/Conditioning: 15 mins
Note: If you’re competing in the Open you should throttle back and do less
today aka don’t tear your hands
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Super Set:
2 sets x 12-15
DB Seated Forward Leaning Arnold Rotations
Db Arnold Press video
90 seconds rest between sets
Station 2
Giant Set:
2 sets 15-20
DB Bent Over Reverse Fly video
DB Side Lateral Raises video
Max Effort Hold at the top of Side Lateral Raises with 2.5, 5 or 10lbs plates
*90 seconds rest between sets
Metcon: 20 Mins
20 Min EMOM
Min 1: Row, Bike or Ski
Min 2: Rest
Record distance. This is designed to be an active recover workout to prep for Friday Night Lights.
Functional Bodybuilding Class
Thursday:
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
Session 2: 60 minutes
Chest Day Greatest F’kn Hurts
Cable Chest Fly Giant Set
3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)
Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps
Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set
Cable Fly’s Century Set (high to low)
1 set x 100 Reps
Cable Fly’s Century Set (low to high)
1 Set x 100 Reps
MomFit:
Warm Up: 7 Mins
Walking Samson Stretch down and back
Bear Crawls down and back
5 Speal Rowls
2 min /leg barbell smash quads
Core Workout: 9 Mins 3 Rounds Tabata 40/20 Curtsy Lunge + Squat video Standing Banded Kickback video Banded Glute Bridge video
Metcon 14 mins
100 Squats for time
Every Min On The Min Perform
1 Bear Crawl (Wall to wall)
Starting with bear crawls. Crawl one distance North-South then with the remaining time inside the min perform as many air squats as you can. When the min lapse stop your squats and perform the bear crawl then pick back up on the air squats. Continue this until you have archived 100 air squats.
