Don’t forget to submit your scores at games.crossfit.com if you registered online for the open!
This Friday is the final open workout of the year and our after party. Get your karaoke party pants on!

Freedom WOD Classes

Warm Up: 6 Mins
Down & Back:
Walking Samson
Inchworms
Then 2 Rounds:
10 Clean DL
10 Clean High Pulls
10 Power Cleans
:30 HS Hold

Strength: 20 Mins
5 Min warm up to working weights then:
On a 15:00 Clock
Every Other Min x 3 Rounds:
8 Clean & Jerks 55-60%
5 Min Rest and adjust weight
Every Other Min x 3 Rounds:
8 Snatch 55-60%
*All reps are touch n go. Working on barbell cycling. Modify percentages down as needed.

Metcon: 16 Mins
4 Round Rotating Tabata :40 / :20
Wall Walks (1st 2 rounds) & HSPU (3rd & 4th rounds)
Bike For Cals
Hang Power Cleans 115/75
DU

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge

Dive Team

Warm Up 10 Mins
2 Rounds
Walking Samson Stretch N-S
6 KB Deadlifts
6 Box Step Up
Then: 2 mins /side Hamstring Mobility

Hips 10 Mins
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side using a plate Front Foot Elevated Split Squats

Metcon: 10 Min Cap
10 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Alternating Box Step Up To Jump
2-2-2-4-4-4-6-6-6-8-8-8……. until time expires

Crew Team

Warm Up 10 Mins
.6 Mile Bike
Then 2 Rounds
Walking Samson Stretch N-S
Walking Lunges N-S-N
15 Band Squats
1:30 / Side Pigeon Stretch

Hips 10 Mins
2 x Superset
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side using a plate Front Foot Elevated Split Squats
2:00 Rest Between Sets

Metcon: 15 Mins
3 Min AMRAP x 3 Rounds
7 Thrusters
5 Bar Over Burpees
3:00 Rest