We have 8 athletes competing at this years Turkey Challenge! Its going to be another great competitions full of CFDNR on and off the field.

Freedom WOD Class

Warm Up: 5 mins
High Knees
Butt Kicks
Floor sweepers
10 Kipping swings
10 Torso Circles
10 Banded Victory Pulls

Mobility: 5 mins
Lax Ball Hips and Quads

Strength: 6 mins
Rotating 1/2 Tabata
Plate Sit Ups 25/15
Mountain Climbers
Russian Twist 25/15

Metcon: 20 Mins
3 Min AMRAP
400 M Run
20 Double Unders 2:1 single
12 T-2-B
Rest 1 Min
5 Min AMRAP
400 M Run
20 Double Unders 2:1 single
12 T-2-B
Rest 2 Min
7 Min AMRAP
400 M Run
20 Double Unders 2:1 single
12 T-2-B

Elite Competition Class 

Assault Bike Conditioning
3 Rounds:
Minute 1: 20/16 Calorie Bike
Minute 2: 17/14 Calorie Bike
Minute 3: 14/11 Calorie Bike
Minute 4: Rest

Ring Muscle-Ups
AMRAP 5:
25 Double Unders, 1 Ring Muscle-ups
25 Double Unders, 2 Ring Muscle-ups
25 Double Unders, 3 Ring Muscle-ups
….
Continue to Climb by 1 Ring Muscle-up

“Inside Out” 
For Time:
800 Meter Run
21 Power Cleans (205/145)
400 Meter Wreck Bag Run (70/50)
21 Burpee Box Jump Overs (24/20)

Odd-Object Conditioning
800 Meter Sled Push (1/2 Bodyweight on Sled)
Complete as :30 On, :30 Off.

Midline Conditioning
AMRAP 7:
Ski Erg Calories

On the 1:00 – 5 Toes to Bar
On the 2:00 – 6 Toes to Bar
On the 3:00 – 7 Toes to Bar
On the 4:00 – 8 Toes to Bar
On the 5:00 – 9 Toes to Bar
On the 6:00 – 10 Toes to Bar

Performance Power Train

Tuesday, OCT 2nd, 2018
Pre-Flight: Testing our grip strength today with overhand, no hook deadlifts, then get after some front squats for quads, and some sled work for hammies. Work some explosiveness as a finisher.

Jet Fuel: 
3x
3 Burpee
3 Squat
4 Lunges
-then
3x
Hip Circle walk (forward/back/lateral)
Side plank Star fish (:15 each side) (in a side plank, raise the top arm and leg as high as possible, keeping toes pointed towards the floor)
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Overhand, no hook grip, Deadlift
Max 5
AMRAP @70%

GainCity:
-Front Squat
3×10
-Bandy Hamstring Curls (attach a band to the rig, lay face down with the band around your ankles and bring your knees to your butt, return, repeat)
3×20
-Backwards Sled Drag (backpack sled, walking backwards)
3x50m

Afterburner: 
10 min EMOM:
Shuttle Run (2x, 10m down, 10m back)
10 high Box Jumps
*Both in the same minute*