CrossFit Open 20.1 wod gets release on October 10th. Which means Friday Night Lights is going down, starting October 11th and for the following 5 weeks, Friday evenings will be dedicated to the Open wod.

If you haven’t registered yet click the link below.

2020 CrossFit Open Registration

Freedom WOD Classes

Metcon: 6 mins
3 Rounds
6 Inchworms
8 Kipping swings
10 Lunges

Strength:
Bench Press 10 min
6 Rep Max (no more than 3 attempts)
Then:
5 Min Emom
10-12 Burpees

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

Metcon: 16 Mins
16 min AMRAP Partner Wod
Partner A: 4 Rounds of Cindy
Partner B: Row for Cals

Partner A performs 4 Rounds of Cindy. The same time Partner B rows for cals. Once Partner A completes the 4 Rounds of Cindy partners switch places.

Elite Competition Class

Conditioning
“Pineapple Express” Part #A (On the 0:00):
For Time (12 Minute Cap):
75/50 Calorie Assault Bike
50 Strict Handstand Push-ups

“Pineapple Express” Part #B (On the 15:00):
For Time (12 Minute Cap):
50 GHD Sit-Ups, 100′ Handstand Walk
35 GHD Sit-Ups, 100′ Handstand Walk
20 GHD Sit-Ups, 100′ Handstand Walk

“Pineapple Express” Part #C (On the 35:00):
3 Rounds For Time:
400 Meter Run
21 Lateral Bar Burpees

Odd-Object Conditioning
3 Rounds, Not for Time:
5 Double Kettlebell Hang Clean and Jerks
50′ Double Kettlebell Front Rack Lunge
5 Double Kettlebell Hang Clean and Jerks
100 Meter Double Kettlebell Farmers Carry

Kettlebells: 70’s/53’s
Kilos – 30’s/22.5’s

Performance Power Training

Tuesday, September 24th 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: Squat
MAX 2
1xAMRAP @80%
**Suggested warmup: work up to between 65-75%ish performing no more than 3 reps. Then hit the 2 rep. If there is still room, add weight and hit one more set of heavy 2. No more after that.**
**Compare to max 4 from August 27th**

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
5 Deadlifts @bodyweight+10lbs from last week
5 Burpee over Rower
200m Sprint Row (500m on last round only)
**Reverse order from last week, on the last round, empty the tank and row 500m