January 13, 2020 by DNRadmin


CrossFit Weight Vests


This Saturday we’ll be having a garage sale on some of our used or out dated equipment. Claim anything for yourselves or just help us spread the word.
GHDs, Weight Vests, Barbells, Squat Stands and more. Thanks dudes!

Warm Up: 7 Mins
2 Rounds:
15 Banded Y’s
15 Banded 90/90s
15 Air Squats
10 Push Ups

Strength: Deload Week – 10 Mins
3 Supersets:
5-8 Wide Grip Strict Pull Ups
10 Strict Dips
2:00 Rest Between Sets

Mobility: 4 Mins
Roll Lats 2:00 / Side

Metcon: 20 Mins
20 Min AMRAP:
400 M Run
20 Pull Ups
40 Push Ups
60 Air Squats
*Modify REPS as needed

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #2 of #3. Let’s aim to build upon last week, with a third and final increase next week.

Back Squat Waves

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

-Increasing by 3% across all lifts from last week
-All percentages are based off your 5-Rep Heavy Back Squat
-Rest as needed between sets and three minutes after sets 3 and 6
-We’ll re-test our 5-Rep Back Squat next week

Power Clean and Jerk

Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex

-Before we build to a heavy complex, we’ll work some percentages of our 1RM Clean and Jerk
-The 3 power cleans do not have to be completed unbroken – you can drop after each rep
-Rounds begin every 2 minutes (0-2-4-6-8)
-Your score for the day is the heaviest load successfully lifted

“Air Fryer”

3 Rounds:
20 Alternating Pistols
10 Power Cleans (165/115)
20 Box Jump Overs (24″/20″)
10 Push Jerks (165/115)

-“Air Fryer” alternates gymnastic and weightlifting movements. Single barbell.
-Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh.
-Within the workout, this should be a weight that you can complete ‘touch and go’ sets, even though singles may be your strategy.
-We expect the 3 rounds to take somewhere in the 5-10 minute range to complete.

-Although the pistols may catch the eye first, the box jumps may be an even bigger separator for athletes. Slow is smooth, smooth is fast on the pistols. Don’t look to win (or lose) the workout here.
-Transitions will be a focus, with a total of 12 stations we’ll be working at. How fast we pick up the barbell, and how fast we start that first gymnastic rep will add up quick.
-Power cleans, based on level, can be done in sets or even fast singles. Aim here is consistency across the three rounds, at a level we can move immediately into fast box jump overs. Don’t crush ourselves here and have to slow on the box.
-Push jerks.. the opposite. Push here for large sets, if not unbroken, knowing that the following pistols are less metabolic/demanding on the CNS.

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 18/14 Calorie Ski Erg
Minute 2: 30′ Hand Over Hand Rope Pull
This is a repeat effort from December 10.

-Alternating between some machine conditioning and neutral grip upper body pulling
-For the Hand Over Hand Rope Pulls, attach a long rope to a sled 30 feet away and pull it towards you
-Use the same weight for all 5 rounds – choosing a moderate load that you can complete the movement in 30 seconds or less
-The Ski Erg is meant to be completed at a fairly strong pace to get the work done within the minute
-These are the Cals/Hour you need to hold to complete the 18/14 calories in less than 60 seconds:
-18 Calories: ~1100 Cal/Hr
-14 Calories: ~900 Cal/Hr
-See below for movement subs for the ski erg and rope pulls

Brother Bros Barbell Club

Monday (Session One)
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

Use this as a warmup exercise. Don’t go above 60% of your 1-RM.

Every 2 minutes, for 14 minutes (7 sets):
Snatch with a 2 second pause in bottom

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-7 = 1 rep @ 90%

Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps @ 85-95% of 3-RM Back Squat

*Start at 85% of your 3-RM for the first 2 sets then go up if you’re confident you can finish the sets at 90-95% of your 3-RM! Note: If you don’t know your 3-RM, establish that today instead of doing these sets.

Three sets of:
Back Extension Barbell Row x 10 reps
Rest 30 seconds
Pull-Ups x 10 reps
Rest 30 seconds

*Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position

Performance Power Training



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