Well done in 25.1! Remember to submit your score at games.crossfit.com with Kody Knapp as your judge if you signed up for the online open.
Here are the team standings after week 1:
1st: Van Scalin’
2nd: The Grateful Deadlift
3rd: Pumping Iron Maiden
Freedom WOD Classes
Warm Up: 10 Mins
Down & Back:
Walking Samson
Inchworms
Then 2 Rounds:
10 Clean DL
10 Clean High Pulls
10 Power Cleans
10 Strict Press
Then
4:00 Shoulder or hIp stretch
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: 12 Min Cap
4 Rounds For Time:
5 Power Cleans 155/105
10 Front Squats 155/105
15 HSPU
Functional Bodybuilding Class
B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25
2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls
3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl
4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls
5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up
6) Inclined EZ Bar Curls (preacher style) 3×12-15
7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15
8) 1xMax Effort
Alt. DB Curls Drop Set
Dive Team:
Dive Team
Warm Up
3 Rounds
Skip Jumps Down/Back
Pogo Jumps Down/Back
Burpee Broad Jumps
Strength: 10-15 mins
Rotating 1/2 Tabata
Plate Sit Ups
Mountain Climbers
Anchor Point T-2-B
Metcon: 15 Mins
15 Min EMOM
Min 1: 10 Devils Press
Min 2: 10 T-2-B
Min 3: 100 m High Low Carry (50 m with one arm, 50 m back with opposite arm)
Crew 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: 15 Mins
25.1
15 min AMRAP
3 Burpee Over DB
3 DB Clean & STOH
30′ Walking Lunges
Increase by 3 reps each round
