Workout: Chocolate Chip Cookie

Freedom (RX’d)

5 sets
50 Double Unders
10 Clean and Jerks (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-

*Scaling/Modifications coached in class

Workout: “Jack”

Freedom (RX’d)

“Jack”
20:00 AMRAP
10 Push Press (115/85)
10 KettleBell Swings (53/35)
10 Box Jumps (24/20)

*Scaling/Modifications coached in class

Workout: “Not my gumdrop buttons”

Freedom (RX’d)

3 Rounds
100ft Sled Push (3×45/2×45) (Or Front Rack Walking Lunge (95/65)
21 GHD’s (Or Stick Sit Ups)
3 Rope Climbs (Or 15 Strict Pull-ups)

*Scaling/Modifications coached in class

Workout: Lord Farquaad

Freedom (RX’d)

Every Minute (14:00)
Even Minute: 15/12 Calorie Assault Bike
Odd Minute: 15 Wall Balls (20/14)

*Scaling/Modifications coached in class

Workout:  Princess Fiona

Freedom (RX’d)

12:00 Amrap
3-6-9-12-15-18. . .
Double Dumbbell Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbell

*Scaling/Modifications coached in class

Workout:  Shrek

Freedom (RX’d)

1000/800m Row
50 Push ups
200 Double Unders
50 Push ups
1000/800m Row

*Scaling/Modifications coached in class

CrossFit Open 23.1

or

Freedom (RX’d)

18 min AMRAP
3 Power Cleans (185/125)
15 GHD’s (Or Stick Sit Ups)
20 Wall Balls (20/14)

*Scaling/Modifications coached in class

Workout of the Day:

“Boiled Peanuts”

Freedom (RX’d)

Tabata (20 on/10 rest)
8 sets Max Calorie Row
-1:00 rest-
8 Sets Max Shoulder Press (45/35)
-1:00 rest-
8 sets Max Calorie Row

*Scaling/Modifications coached in class

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
7 min AMRAP
10 Walking Lunge Steps (total)
5 Knees to Elbows
30 sec assault bike
5 Deadlifts (empty bar- build across sets)

2. Strength

Deadlift: 10 sets of 3 reps at 67.5%

3. Workout Prep
1 set:
10ft Walking Lunge
4 Toes to Bar
20-second Assault Bike (at workout pace)

4. Workout: Nachos

Freedom (RX’d)

5 sets
2:00 AMRAP
50ft Single Dumbbell Walking Lunge (50/35)
12 Toes to Bar
Max Calorie Assault Bike in remaining time
-1 min rest between sets-

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate*
Every 45 seconds (5 sets)
125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch

2. Strength

Power Snatch: EMOM 10 – 5 Touch And Go Power Snatch

3. Workout Prep
2 sets:
2x25ft Shuttle Run ( set 1: easy, set 2: workout pace)
2 Burpee Box Jump Overs (build in height)

4. Workout: Funnel Cake

Freedom (RX’d)

5 sets:
8×25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 between sets-

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back