Freedom WOD Classes

Open Gym

Elite Competition Class

Skill Conditioning A (On the 0:00)

For Time:
9 Ring Muscle-Ups
18 Dumbbell Squat Snatches (70/50)
7 Ring Muscle-Ups
14 Dumbbell Squat Snatches (70/50)
5 Ring Muscle-Ups
10 Dumbbell Squat Snatches (70/50)

Kilos: 30/22.5

STIMULUS

General

• Part A of today’s skill conditioning is a couplet workout of ring muscle-ups and heavy-ish dumbbell squat snatches
• This workout is essentially a dumbbell version of the benchmark workout “Amanda”
• With Part B starting on the 15:00, we’ll cap this part at 12:00 to allow for at least 3 minutes or rest between

Ring Muscle-ups

• If you’re able to do 9+ ring muscle-ups unbroken when fresh, try this workout prescribed
• If you’re under 9 unbroken reps, consider reducing the volume to something like 7-5-3 or 6-4-2

Dumbbell Squat Snatches

• You’ll use a single dumbbell for the snatches and alternate arms every rep
• Choose a heavier weight, but something you can complete the 18 reps in under 2 minutes during the workout

STRATEGY

Dumbbell Squat Snatches

• These dumbbell squat snatches require a lot of balance, coordination, and accuracy on top of the strength necessary to get the weight up
• That being said, these reps are likely best completed as methodical singles, where you’ll reset on the ground each time instead of switching in the air
• However, if you’re able to stay balanced while switching hands in the air, that will definitely be the faster option
• In the grand scheme of the workout, moving at a steady pace on these reps can set you up nicely for strong sets on the rings

Ring Muscle-ups

• Today is a pretty good day to push for larger sets on the muscle-ups if possible
• The overall approach to the workout can be:
• Big sets on the rings
• Steady singles on the snatches
• Here are a few ways to break-up each round
• Set of 9: 9, 5-4, 3-3-3
• Set of 7: 7, 4-3, 3-2-2
• Set of 5: 5, 3-2, 2-2-1

SUBSTITUTIONS

Ring Muscle-ups

• Reduce Reps
• Strict Banded Ring Muscle-ups Video

Dumbbell Squat Snatches

• Reduce Weight or Reps
• Dumbbell Power Snatch + Overhead Squat

MOVEMENT PREP

Warmup Set 1

1-2 Ring Muscle-ups
10 Alternating Dumbbell Squat Snatches (Lighter Weight)
1-2 Ring Muscle-ups

Warmup Set 2

1-2 Ring Muscle-ups
6 Alternating Dumbbell Squat Snatches (Workout Weight)

Skill Conditioning B (On the 15:00)

3 Rounds:
35 GHD Sit-ups
70 Double Unders
100′ Handstand Walk

STIMULUS

• In the second part of today’s skill conditioning, we’ll work through 3 rounds of this higher skilled triplet workout
• Choose reps schemes or variations that allow you to complete each movement in the following time frames:
• GHD Sit-ups: ~1 Minute
• Double Unders: ~1 Minute
• Handstand Walk: ~2 Minutes
• With our final piece starting on the 30:00, we’ll cap this piece at 12 minutes (27:00 On The Clock)

SUBSTITUTIONS

GHD Sit-ups

• Reduce Reps
• Weighted AbMat Sit-ups Video
• Toes to Bar

Double Unders

• Reduce Reps
• 1 Minute of Practice
• 100 Single Unders

Handstand Walk

• Reduce Distance
• 2 Minutes of Practice
• Accumulate 60 Seconds of Handstand Weight Shifting Video
• Accumulate 60 Seconds of Box Shoulder Taps Video

MOVEMENT PREP

Warmup Set

10 GHD Sit-ups
15 Double Unders
25′ Handstand Walk

“Quarter Pounder” (On the 30:00)

2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-ups
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35
Box: 24/20

Kilos: 22.5/15

STIMULUS

• Running is paired with 3 dumbbell movements in our final piece of the day
• We expect this 2 round workout to take somewhere in the 20-30 minute range to complete
• We’ll use one dumbbell for all movements today, choosing a weight that you are capable of completing 30+ power snatches unbroken when fresh
• Box Step-ups: Alternate Legs Every Rep
• **Hang Clean and Jerks: **Alternate Arms Every 5 Reps
• Power Snatches: Alternate Arms Every Rep

STRATEGY

General

• The first priority of this workout is staying moving on the dumbbell
• This is a great day to push for big, scary sets on all 3 movements
• The less breaks we can take on the dumbbell, the more time we spend moving forward
• Speed on the run is our second priority
• These are less important because we’re always going to be moving on the runs, no matter the speed
• If you’re confident in big sets on the bell under fatigue, run a little faster
• If you know you’re going to need some more time before getting back on the bell for a big set, run slower to help you recover for the weighted movement

Dumbbell Movements

Step-ups

• One of the better places to hold the dumbbell for the step-ups will be with the handle resting on one shoulder
• This allows the weight to be supported by the body instead of holding it farmers carry style, which could tax your grip for the other two movements
• Holding it here also allows you to ideally not have to stop moving

Hang Clean and Jerks

• On the hang clean and jerks, try to hold on for one large set of 30 if possible, as one arm rests while the other works
• To help you hold on, don’t think of it as one big set
• Approach the 30 reps as 3 sets of 5 on each arm, as we’re required to switch sides every 5 reps
• If you need to break, take one break at the halfway point (15 rep mark)

Snatches

• Switching on the floor is slower, but can help you stay steadily moving forward
• Switching hands in the air is definitely faster, but can be more taxing on the lungs
• Just like the clean and jerks, try to minimize your breaks here
• If you need to take some quick breaks, consider the following:
• 1 Set: 30
• 2 Sets: 15-15
• 3 Sets: 10-10-10 or 12-10-8

Breathing

• An important thing that will help you stay composed on all the dumbbell movements (and the runs) is to control the rhythm of your breath
• Make sure to breathe out at the top of each movement – as focusing on your breathing will allow you to hang on for longer sets

SUBSTITUTIONS

Run

• 500 Meter Row
• 800 Meter Bike Erg
• 28/20 Calorie Assault or Echo Bike
• 40/28 Calorie Schwinn Bike