Open Shirt Order Deadline: Friday 2/16/24
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
25 Double Unders or Single Unders
10 Strict Knee Raises
10 Sq Cleans
Mobility: 5 mins
2 mins /side Couch Stretch
Rotational Core Strength: 8 mins
2 Rounds
40 Seconds On / 20 Second Off
Russian Twist w/out weight (focus on trunk rotation)
Penguin aka Heel Taps
Bicycle Crunch
Straight Leg Hip Lift Corkscrew video
Metcon: 20 min Cap
“CrossFit Open 16.2”
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toes-to-Bars / Scaled Knee to Navel
50 Double Unders / Scaled Single Unders
15 Squat Cleans 135/85 / Scaled 95/55 (or 75/45)
You must complete all the above in under 4 mins to move to the next 4 mins below
Note: If you can turn the above into a 12 min AMRAP if you can not make it through the first 4 mins under time
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars / Scaled Knee to Navel
50 Double Unders / Scaled Single Unders
13 Squat Cleans 185/115 / Scaled 115/75 (or 85/55)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars / Scaled Knee to Navel
50 Double Unders / Scaled Single Unders
11 Squat Cleans 225/145 / Scaled 135/95 (or 95/65)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars / Scaled Knee to Navel
50 Double Unders / Scaled Single Unders
9 Squat Cleans 275/175 / Scaled 155/115 (or 115/75)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars / Scaled Knee to Navel
50 Double Unders / Scaled Single Unders
7 Squat Cleans 275/175 / Scaled 185/135 (or 135/95)
Stop at 20 minutes.
Functional Bodybuilding Class
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
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
