January 22, 2020 by DNRadmin


CrossFit Shirt


New hoodie order is live. Be sure to reserve your size and style on the ipad at the front of the gym before 2/14!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
8 / Side KB Bottoms Up Press
20 Banded Pull Aparts
200 M Run

Bike Interval: 8 Mins
5 Rounds:
:10 Sprint for Max RPM
Rest 1 Min Between Efforts

Mobility: 8 Mins
Athlete Choice

Metcon: 16 Min Cap
3 Rounds For Time:
10 Thrusters (115/75)
15 Pull Ups
400 M Run

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
Third and final iteration of this primer. Let’s continue the build one final time.

Push Press
Re-testing our 10RM Push Press from 12.3.19

“Opening Day”
Wallballs (30/20)
CTB Pull-ups
Thrusters (115/85)
Box Jumps (30″/24″)
Kettlebell Swings (70/53)

-With 225 reps total, “Opening Day” is a higher volume and higher interference conditioning piece
-You’ll work through 21 reps at all 5 movements before moving on to the round of 15…
-Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh
-Choose a pull-up variation that you could complete 21+ reps unbroken when fresh
-Stand to full extension at the top of each box jump repetition

-Rather than thinking of this workout as a 21-15-9, let’s approach it as with the full round numbers in mind
-Each complete round would make this a 105-75-45 rep scheme
-Having an idea of how many reps lie in each round can help us approach the workout with the end in mind, allowing for better pacing and more effective break-up strategies
-There is one movement we’ll just keep moving on, the box jumps, but all the other movements will likely require some kind of break-up plan
-The most difficult round today won’t be the opening round of 105, rather the middle round of 75
-Approach the round of 105 in a way that helps you shine through the middle round of 75, as doing so will likely lead to your best possible scoring outcome

Odd-Object Conditioning
3 Giant Sets:
50′ Dumbbell Bear Crawl (50’s/35’s)
50′ Reverse Dumbbell Bear Crawl (50’s/35’s)
Rest 1:30 Between Sets

-Working some pure grunt work with Dumbbell Bear Crawls in today’s Body Armor piece
-You have the option to increase weight as you go or stay at the same challenging load across
-The loading should be fairly heavy, something where you have to move in small chunks rather than being able to sprint through
-Try to keep moving as much as possible during the 100 total feet, as there is 90 seconds of rest between sets
Click Here For Demo Video

Brother Bros Barbell Club 

Wednesday (Session Two)
In 16 minutes, establish a 3-RM Muscle Snatch

Every 2 minutes, for 10 minutes (5 sets):
Power Clean + 2 Split Jerks x 1 rep

*Sets 1-3 = @ 65-70% of Split Jerk 1-RM
*Sets 4-5 = @ 70-75% of Split Jerk 1-RM

Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 95-110% of your 1-RM Snatch

Two sets of:
Banded March x 3 minutes

Performance Power Training

Wednesday, January 22nd, 2020

Active Rest Day
2k Row
100 Burpees
2k Row


Find Heavy Complex:
1 Hang Power Clean+1 Hang Clean


3 Rounds for time:
1 Deadlift @455/320
2 Muscle Ups
3 Squat Cleans @250/175
4 Handstand Pushups

**Classic heavy and nasty CF benchmark wod. THIS IS SHORT AND INTENSE!! For reference, fast people get this done in between 2:30-4:00 minutes. Make sure people are scaled properly.
**Scale deadlift and Clean weight to really heavy, whatever works
**Scale MU to 5 strict pullups. Scale handstand pushups to 10 pushups
**I wouldn’t even worry about teaching the HSPU or MU today. There are too many moving parts in this workout. Just use the scaling options for people who are unsure about the movements.


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