Welcome to Week 2 of the Opens! The 5:30 a.m, 6:45 a.m, and 7:45 a.m classes will operate as normal. 12:00 & Friday Night Lights will perform 19.2 (see picture above)! Heat times are posted on Mindbody.
Freedom WOD Classes – 5:30, 6:45, 7:45 a.m
Warm Up: 5 Mins
10 / Side X Band Walk
10 Wallballs
10 Power Cleans
10 Jerks
10 / Side X Band Walk
Strength: 14 Mins
Clean & Jerk Cycling
Min1: 8 @53% Touch n’ Go (only this set)
Min3: 6 @ 64%
Min5: 6 @ 73%
Min7: 6 @73%
Min9: 10 @53%
*Finish all sets in 60 seconds or less
Mobility: 10 Mins
2 Min / Side Quad Smash
90 Second Banded Squat Stretch
90 Seconds / Side Banded Samson Stretch
Metcon: 12 Mins
2 Rounds – 2 Min M.E at Each:
Bike For Cals
MB Cleans (20/14)
Double DB Power Cleans (50/35)
12:00 & Friday Night Lights: “19.2”
Warm Up: (on own time)
2 Rounds:
200 M Row
10 V-Ups or Toe to bar if space allows
25 DU
15 MB Cleans
Then: 2 min / side couch stretch
Work up to 1st working weight. See link below to find all weights, Rx/Sc, Teen, Masters
“19.2”
https://games.crossfit.com/workouts/open/2019/2
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + 2 Hang Snatch x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
Immediately followed by…
Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
C.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Set 1 = 3 reps @ 80%
*Sets 2-3 = 3 reps @ 85%
*Set 4 = 3 reps @ 90%
*Set 5 = MAX reps @ 80%
D.
Three sets of:
Standing DB Strict Press x 8 reps
V-Ups x 30 seconds
Rest 30 seconds
Performance Power Train
Friday, March 1st, 2019
Preflight: Lotsa deadlifts today and a cool row/sled combo
JetFuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5
-mash
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed/Volume Deadlift
Speed Deadlift:
5×3 @55%
-then
Volume Deadlift:
2x1minute max reps @55%
*rest as needed between sets.
**Up 5% from last week**
GainCity:
-Sumo Goblet Squat
100 in as few sets as possible
-CSR (seal row)
4×12 heavy
Afterburner (optional):
10xSuperset
10 Cal Row
20m Backpack Sled RUN, heavy +20lbs → Sub banded sprintshttps://youtu.be/S1s4AsTS1VA
**Rest as needed between sets to maintain all out max effort**
→ In class, coaches in order to fit into the time of class, Run the afterburner as 1min on, 1min off. (20 minutes)
**Similar to last week, but less calories and shorter distance with more weight to promote a more aggressive sprint.
**Backpack sled may be subbed with 30 seconds, banded run in place**
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SABADO GIGANTE:
30min AMRAP:
10 Pushups
3 Sandbag Over shoulder
5 Sandbag Zercher Squats
50m Sandbag Carry
**If needed, sub for Sandabgs:
3 Power Clean
5 Front Squats
50m Farmer Carry
**Barbells @bodyweight**
