For the next two weeks during the open we will not have a strength program. Expect some strength to be built into workouts though. You will also see a lot of mobility and cardio / endurance in place of the normal strength.
Make sure you submit your scores for 24.1 before 6:00 p.m today at games.crossfit.com
Freedom WOD Classes
Warm Up: On a 10:00 clock (yes you have a time cap)
Get your heart rate up
3:00 Bike or Row
1:30 Hip & Ankle Opener
2 Rounds:
10/Side Lying Lateral Leg Lifts w/ Pause
25 Air Squats
20 Alternating Lunges
Mobility: 12 mins
2:00 / Side LAX Roll Glutes
Coach lead stretch sequence x 2 Rounds
Cat Cows
Down Dog & Up Dog Flow
Pigeon
Hurdler Stretch
Happy Baby
Metcon: 20 Mins
20 Min EMOM
Min 1: 3 Back Squats @ 70%
Min 2: 20 Wallballs 20/14
Min 3: 20/16 Cal Bike
Min 4: Rest
*Stagger athletes so everyone can share the bike. No rowing today unless needed. If you can’t get the wallballs or bike reps in within the minute then treat it as max effort.
Functional Bodybuilding Class
Week 11:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets
