2018 Open Prep Cycle- Week 2 – Thursday


CrossFit Freedom – CrossFit

Warm-up

-Banded overhead extension to low lunge/ hamstring floss

couch stretch

Assisted sumo squat/ squat therapy

Strength

Back Squat (10-8-AMRAP)

10 @ 65%

8 @ 70%

AMRAP @ 75%

Every 2:00 for 6:00

10-8- on last set continue to work AMRAP with 1 breath reset tempo- once more than one breath is required at the top, the set is over- goal is to get at least 8 reps at 75%

Metcon

1: Metcon (Time)

For time,

6 Squat Clean Thrusters

6 bar facing burpees between sets

4 Squat Clean Thrusters

6 Bar facing burpees

2 Squat Clean Thrusters
Using 50% of your Front Squat

Metcon

2: Metcon (Time)

30 Deadlifts (185/115) (155/100 masters)

20 Box Jumps (24/20)

30 Overhead Squats (95/65) (75/55 masters)

20 Box Jumps

30/25 Cal Row

20 Box Jumps
Deadlift at no more than 55%

OHS @ no more than 50%

Open standard on Box Jumps- work on speed/efficiency/rebounding off the ground


Forging the future of fitness. Get your kids ready for the season with our new Speed and Agility classes- meeting at 6pm Tuesdays and 3pm Sundays all Winter long

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