Create good habits for your kids at a young age by showing them that exercise and activity is just part of the normal daily routine and they will follow suit. Stay Tuned for our summer Kids CrossFit programs aka KidFit as well as possible speed and agility camps.
Freedom WOD Classes
Warm Up: 5 Mins
5 min Circuit
10 Hang Power Cleans
5 Kipping Swings
10 Strict Hangin Knee Raises
10 Russian Twist 15/10 plate
5 Burpees
Mobility:
3 Mins /Side Quad Smash
60 Sec /Side Calf Smash
Strength: 15 Mins
5 Mins to Work up to a Heavy 2RM Clean
Then:
3×5 Drop Sets at 75% of above 2RM weight
Metcon : 15 min cap
21-18-15 (7 Min Cap)
Hang Power Clean 95/65
T2B
Rest 1 mins
21-18-15 (7 Min Cap)
Burpee
V-ups
Elite Competition Class
Deficit Kipping Handstand Pushups
On the Minute x 7 Minutes:
3 Hang Power Cleans (70%)
Max Kipping Deficit HSPU in time remaining.
Deficit Rx – 6″/4″
Conditioning
“Doce”
3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)
Round 1 – 155/105
Round 2 – 135/95
Round 3 – 115/80
Odd-Object Conditioning
5 Sets, resting 2:00 between:
50m Sled Push
100m Sled Drag
50m Sled Push
Midline
3 Sets, not for score:
30 GHD Sit-Ups
200 Meter Farmers Carry
Rest 1:00-2:00 between sets.
Performance Power Training
Tuesday, April, 2nd, 2019
Jet Fuel: Animal Drills:
-Each movement will be forward 10m down, then performed backwards on the return.
Bear Crawl
Crab Walk
Duck Walk
Go through the movements twice.
-then
2min Max reps Wallballs
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift block pulls
Max 1
1xamrap @80%
**4inch blocks
**Compare to February 19th**
GainCity:
3x
12 RDL AHAP
12 DB Split Squats (each)
30 Sec. max reps strict toes to bar (scale to negatives)
Hip Circle walk party
Afterburner:
3 Rounds:
20 Unbroken Wallballs (30/20)
200m Sprint Row
*Rest as needed to stay explosive*
