It’s that time of the year…. the CrossFit Open is here. The Open is a time for personal growth as well as community growth. If you’re not sure about signing up or not sure what the CF Open is, ask a coach.
Click the link below to register

2020 CrossFit Open Registration

Freedom WOD Classes

Metcon: 6 mins
3 Rounds
200 m Row
8 Devils Presses

Strength:
Bench Press 10 min
8 Rep Max (no more than 3 attempts)
Then:
5 Min Emom
9-11 Burpees

Mobility: 6 Mins
90 sec / side Lat Smash
90 sec / side Chest Smash

Metcon: 13 Mins
13 min AMRAP
200m Run
10 Lat Bar Over Burpees
5 S-2-OH 135/95

Elite Competition Class

Conditioning
“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

Gymnastic Conditioning
In a 5 Minute Window:
25 Strict Handstand Push-ups
25 Double Dumbbell Power Snatches (50’s/35’s)
In Time Remaining: Max Strict Handstand Push-ups

Kilos: 22.5’s/15’s

Body Armor
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

Odd-Object Conditioning
For Time:
100′ Handstand Walk
12 D-Ball Cleans (150/100)
100′ D-Ball Shoulder Carry
100′ Handstand Walk
9 D-Ball Cleans (150/100)
100′ D-Ball Shoulder Carry
100′ Handstand Walk
6 D-Ball Cleans (150/100)
100′ D-Ball Shoulder Carry

Kilos: 68/45.5

Performance Power Training

Tuesday, September 17th ME LOWER:
Jet Fuel:
3x
30 seconds situps
30 seconds KB good morning
Banded Sprints
Alone: https://youtu.be/S1s4AsTS1VA
Or
In Partners:
*One Partner wraps a band around their waist and sprints the length of the gym while their partner holds the band and provides resistance. Switch backnforth. Do this 3 or 4 times. Teach/review proper form for this type of sprint: Fast, choppy steps, knees high, Hands move from hip pocket to chest pocket and think punch on the way up, and hammer on the way down. Keep hands loosely closed. Lean into the band and keep on the forefoot.
*Mash Lower body

Major Lift: Red: Squat
Wht/Blu: Deadlift block pulls (bar just below kneecaps)
Max 1
2×3 @90%
*Compare to Max 3, August 20th

GainCity:
3x
-15 Banded donkey kicks (attach a band to the rig at about knee height. Face the rig and bend one leg at 90 degrees and put the same foot through the band so the band is wrapped under the foot. Extend the banded leg upward and backward as far as possible. Return to start position and repeat).
-15 Banded Lateral Leg Raises (switch back n forth with toes in and out)
-Double Tabata *mins total
Plank, Hollow hold.

Afterburner:
5x
200m Sprint Row
5 Burpee over Rower
5 Deadlifts @bodyweight