We will have the live announcement playing in the lobby at the gym Thursday! Watch the live announcement of the first workout to kick off the world’s largest participatory sporting event in history.
Register today → https://games.crossfit.com/register/open
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
200 M Run
5 Hang Snatch
7 Back Squats
9 Back Rack Push Press
Then
1 Min / Side Samson Stretch
Mobility:
Mobility Between Strength Sets
Strength: 20 mins
Snatch 10 Mins to find a
4 Rep Max
Then 10 Mins to do
4 Reps @ 75% 10RM
4 Reps @ 70% 10RM
Home WOD: 13 Min Cap
5 rounds for time of:
10 Alt DB Power Snatches
1 sub-0:50 200-m sprint, 200/175 Row, 12/10 Bike
If the sprint takes longer than 40 seconds, redo the run before moving back to the snatch.
Scaled Option #1
1 sub-0:50 200-m sprint, 200/175 Row, 12/10 Bike
If the sprint takes longer than 50 seconds, redo the run before moving back to the snatch.
Scaled Option #2
1 sub-1:00 200-m sprint, 200/175 Row, 12/10 Bike
If the sprint takes longer than 60 seconds, redo the run before moving back to the snatch.
Metcon: 13 Min Cap
5 rounds for time of:
10 Alt DB Power Snatches 70/53
1 sub-0:40 200-m sprint, 250/200 Row or 15/12 Cal Bike
If the sprint takes longer than 40 seconds, redo the run before moving back to the snatch.
Rest as needed between rounds but remember, this is 5 rounds for time!!!
Scaled Option #1
5 rounds for time of:
10 Alt DB Power Snatches 53/35
1 sub-0:50 200-m sprint, 200/175 Row, 12/10 Bike
If the sprint takes longer than 50 seconds, redo the run before moving back to the snatch.
Scaled Option #2
5 rounds for time of:
10 Alt DB Power Snatches 40/25
1 sub-1:00 200-m sprint, 200/175 Row, 12/10 Bike
If the sprint takes longer than 60 seconds, redo the run before moving back to the snatch.
