Come out and support your fellow Hooligans this Saturday and Sunday as they compete in the biggest CrossFit Competition in Colorado know as The Turkey Challenge!
LOCATION
Sports Stable. 1 Superior Dr. Superior CO 80027
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds
1 Wall walk
10 Double Unders or DU Attempt
30 Second Hollow Hold
5 Strict Press
Strength: 20 mins
Strict Press
1 Rep Max
Then:
Core
4 Rounds (no breaks between movements) 5 mins
20 Sec Hollow Rocks
20 Sec Bicycle Crunches
20 Sec Mountain Climbers
20 Sec Rest
Metcon: 15 mins cap
10 Rounds
20 Double Unders or 25 Singles
20 Sit Ups
1 Wall Walk or 2 Box Walk
Elite Competition Class
Silverback Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
Conditioning
“Singled Out”
3 Rounds:
1 Minute Wallballs (30/20)
1 Minute Alternating Dumbbell Snatches (70/50)
1 Minute Box Jump Overs (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (70/50)
1 Minute Calorie Row
1 Minute Rest
Kilos:
Wallball: 13/9
Dumbbell: 30/22.5
Midline
3 Sets For Quality:
:20 Second L-Sit
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat
Rest as Needed Between Sets.
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerk x 3 reps
Build over the course of the 4 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + 2 Front Squats + 1 Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)
At the 12 minute mark. . .
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk
C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 10 reps @ 85% of your 10-RM Back Squat weight
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
D.
Three sets of:
Push Press x 8 reps
L-Sit x 15-20 seconds
Rest 1:30 between sets
Build in weight as you go for the Push Press. You should be warm enough to jump in and use the first set as your relative “”Warm up”” set. Aim for 2 heavier working sets after that.
