Voting For NoCo Magazine “Best CrossFit Gym” Starts July 1st! Lets See If We Can Make It 6 Years In A Row!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
10 Jumping Pull Ups
10 Clean Deadlifts
10 Clean High Pulls
10 Power Cleans
10 Front Squats
10 Push Press or Push Jerk
30 Sec Handstand Hold
Week 3: Functional OverLoad
Strength: 15-20 Mins
Clean and Jerk using 90% of your 1RM to calculate load
75% X 5 *Full Sq CL&J reps from the ground not touch and go
85% X 3 *Full Sq CL&J reps from the ground not touch and go
85% X 1+ = Hang Power Cleans & Jerk
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 16 Min Cap
1-10
1 Power Clean 95/75
1 Pull Up
1 Handstand Push Up
2 Power Clean 95/75
2 Pull Up
2 Handstand Push Up
3 Power Clean 95/75
3 Pull Up
3 Handstand Push Up
…..and so on until you complete 10 reps at all movements or cap out.
Functional Bodybuilding Class
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
