Congratulations Coach Bre for passing your CFL2 CrossFit Cert!

Freedom WOD Classes

Warm Up: 5 mins
Row 200 or bike .3 mile
2 Rounds
10 Deadlifts
30 Second Plank or Handstand Hold
10 Banded Good Mornings
Row 200 or bike .3 mile

Strength:
DeadLift 10 min
4 Rep Max touch and go (no more than 3 attempts)
Then:
5 min EMOM
8-10 Strict Handstand Push Ups 10 min

Metcon: 15 mins cap
Teams of 3
15 Min AMRAP
Each team will have 1 Bike.
Partner A starts on the Bike and accumulate Cals
Partner B will  accumulating max effort Push Ups.
Partner C will be hanging from a pull up bar

NOTE: The team will be required to switch stations every 12/9 cals on the Bike. Cals and Push Ups can only be happening while the 3rd athlete on the team is hanging from a pull up bar.

Cals plus total push ups = score.

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, October 3rd, ME UPPER:

Jet Fuel:
Partners:
1 person always in a plank hold while the other performs:
10 assault bike cals
Bear crawl down n back
Crab walk down n back
*Review Snatch

Major Lift: Red: Shoulder Press
Wht/Blu: Shoulder Press
Max 1
Then
Max Reps Push Press @max shoulder press weight
Then
Max Reps Push Press @80% of max shoulder press

GainCity:
5x
20 Banded straight arm pulldowns
20 bandy curls
20 bandy tricep pushdowns
20 bandy pull aparts

Afterburner:
2 mins Max Calorie Assault bike

-rest 3 mins

5 Rounds:
10 Pushups
3 Hang Power Snatch AHAP
-rest 3 mins
1 min Max Calorie Assault Bike