Meet us at Crossfit DNR next Tuesday the 15th on the final day of our 40|80 Challenge with Strava. Together we’ll celebrate two weeks of hard work and completing big goals.
The run will start and Crossfit DNR, meeting on the parking lot side of the building. It will be dark so please remember to wear reflective clothing, and bring running lights/head lamps if you have them. Our run will be 3-4 miles together.
After Run Club all runners are invited to Snack Attack Specialty Sandwiches & Brews from 7-8:30pm for a Post Strava Celebration with Sufferfest Beer Company. A free cold beer, crafted for the athlete, is the perfect reward for all those miles.
Snack Attack Specialty Sandwiches & Brews will also be offering $1 off all Sufferfest beers (after your first one) and as part of their Tap Handle Tuesdays, all draft beer will be $1 off too.
Freedom WOD Classes
Warm Up: 5 Mins
Plate Warm Up
*include :30 samson / side
Strength: 12 Mins
2×10 Front Squat Up Sets Then:
Every Other Min for 3 Rounds
15 Unbroken FS (50%/55%/50%)
Sprint Metcon / Mobility / Longer Metcon : 23 Mins
0:00-5:00 5 Min AMRAP:
4 / Leg Front Rack Lunges (115/75)
8 Lateral Bar Over Burpees
Then: 5:00-11:00 Rest / Mobility:
LAX Roll or Stretch Quads/Hip Flexors
Then: 11:00-23:00 12 Min AMRAP:
4 / Leg Front Rack Lunges (115/75)
6 Front Squats (115/75)
8 Lateral Bar Over Burpees
Elite Competition Class
Skills
Max Ring Muscle-Ups
Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 Seconds in Bottom)
1 Regular Front Squat
“Satans Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (185/135)
10 Barbell Facing Burpees
Odd-Object Conditioning
4 Rounds:
300 Meter Air Runner
10 Double Kettlebell Deadlifts (150’s/100’s)
50′ Farmers Carry (150’s/100’s)
Body Armor
3 “Giant” Sets:
8 Sumo Deadlifts
8 Kneeling Unilateral Dumbbell Press (Each Side)
25 Banded Good Mornings
50′ Single Overhead Carry (Each Side)
Rest 2 Minutes Between Sets.
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Overhead Squat
*Set 1 = 2 reps @ 70%
*Sets 2-3 = 2 reps @ 75%
*Sets 4-5 = 2 reps @ 80%
*Sets 6-8 = 1 rep @ 85%
C.
Every 2 minutes, for 16 minutes (8 sets):
2 Cleans + 1 Jerk x 1 rep
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80%
*Sets 6-8 = @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg
Build over the course of the 3 sets.
Performance Power Train
Wednesday, January 9th, 2019
Active Rest Day
100 Evil Wheels. Every Break, 500m row
-OR-
HUMPDAY PUMPDAY!!
10 Squat
2 Tire Flip
10 Floor Press
12 Slam Ball
8 Squat
4 Tire Flips
8 Floor Press
14 Slam Ball
6 Squat
6 Tire Flips
6 Floor Press
16 Slam Ball
4 Squat
8 Tire Flip
4 Floor Press
18 Slam Ball
2 Squat
10 Tire Flip
2 Floor Press
20 Slam Ball
**Each set of squat or bench, AHAP
