Annie and Zach are competing this weekend at OFW CrossFit in
Windsor! Swing by if you want to see some bad ass athletes doing what they do!!
Freedom WOD Classes
Warm Up: 8 Mins
2 mins /side Lax Ball Lats
10 Power Cleans
10 Front Squats
10 Box Jumps or Step Ups
10 Banded or PVC Pass Throughs
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Station 2
Giant Set:
2 sets
8 Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
*add weight to you lap if needed*
Walking Lunges full length of the gym down and back (east-west)
**add weight via KB/DB Front Rack if needed**
*90 seconds rest between sets
Metcon: 15 Min Cap
3 Rounds:
6 Power Clean 135/95
9 Front Squats 135/95
12 Box Jump 30/24
… Directly Into:
3 Rounds:
6 Power Clean 95/65
9 Front Squats 95/65
12 Box Jump 24/20
Scale the weight and box hight appropriately. The goal is to link the cleans and front squats (aka barbell cycling) and to finish under cap.
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
1 Min Reverse Crunches
1 Min Mountain Climbers
1 Min Straight Leg Hip Lift
1 Min Bicycle Crunches
1 Min Flutter Kicks
With remaining time:
Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Session 2: 60 Mins
Back Day F’kn Hurts
1 Arm DB Rows
10 Sets x 10 Reps on each arm
Left arm + Right arm = 1 set (switch back and forth between arms with no rest until you have completed 10 sets on each arm)
T-Bar Row Century Set
DB Shrugs Century Set
1 set x 100 Reps
Don’t put the F’n weight down. Drop your chin to your chest to perform the shoulder shrug
Logging Team:
Warm Up: 15 Mins
Ballistic Partner Throwing
Trunk isolation:
10 Seated MB Soccer Throws
10 Seated MB Sit Ups Throws
10 /side Seated MB Shovel/shot Throws
Half kneeling Hip Involve Throws:
10 MB Soccer Throws
10 /side Shovel/shot Throws
Standing Throws hip through ground
10 Soccer Throws
10 /side Shovel/shot Throws
Slamming:
10 Double knee
Lateral right – Lateral left – Center
Half kneeling:
10 Lateral slams (left knee down rotate right slam to the left repeat for other side
Standing Slams:
10 Lateral slams same as above
Center Slams
Core Strength: 4 Rounds = 5 mins
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Straight Leg Hip Lift
20 Sec Rest
Metcon: 16 Mins
Tabata 20/10
Tabata SkiErg or Banded SkiErg
Tabata KB Swings
Tabata MB Cleans
Tabata Sit Ups
Olympic Lifting
Athlete Warm Up: 8 Mins
Drills: 8 Mins
Coach Lead Barpath
Liftoff
Hip Scoop
Strength: 30 Mins
Hang Clean High Pulls – Heavy
8-8-8
Clean High Pulls – Heavy
5-5-5
Clean Deadlifts – Heavy
5-5-5
Power Cleans – Heavy
5-5-3-3
