We have a couple of team competing at the Jingle All the Weights Competition hosted by Fort Collins CrossFit this Saturday. Come by and cheer on our Hooligans!

Freedom WOD Classes

Warm Up: 6 Mins
10 MB Cleans
4 Inchworms
10 Power Cleans
:30 / Side Samson
10 Squat Cleans
8 Burpees

Week B Baseline: 8 Mins
50/35 Cal Bike For Time – 2:30 Cap
*Record time or calories at 2:30

Mobility: 13 Mins
4 Min LAX Roll Legs (Quads/Glutes or Hamstrings)
3 Min Wall Splits
3 Min Banded Squat Stretch
3 Min Banded Hamstring Stretch

Metcon: 10 Mins
4 Min AMRAP:
4 Squat Cleans (165/115)
12 Box Jumps (24/20)

2 Min Rest

4 Min AMRAP
6 Squat Cleans (95/65)
12 Box Jumps (24/20)

Elite Competition Class

Silverback Primer
3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200′ Single Arm Overhead Carry (Change Every 50′)
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets. Take from the rack.
This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

Jerk Drive
4 Sets of 6
Build to a moderate. This is in place to further prime our hips for the following heavier thrusters.

Conditioning
“Geico”
5 Rounds:
60 Double Unders
30/21 Calorie Bike
10 Thrusters (155/105)

Body Armor
4 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
Rest 2 Minutes Between Sets.

For a video overview on the reasoning behind Body Armor, click HERE.

Odd-Object Conditioning
3 Giant Sets:
7 Sandbag Over Shoulder (150/100)
100′ Sandbag Walk (Shoulder)
50 Meter Sled Push
Rest 2 Minutes Between Sets.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Power Snatch

B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean with a 3 second pause at knee

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
*Sets 3-5 = 2 reps @ 80% of 1-RM Power Clean

C.
In 17 minutes, build to a 1-RM Split Jerk

D.
Every 3:30, for 14 minutes (4 sets):
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift weight

*If you don’t know your 10-RM Deadlift, establish that today instead of doing these sets.

E.
Three sets of:
Bulgarian Split Squats x 6 reps each leg
DB Shoulder Front Raises x 20 reps
Rest 45 seconds

Performance Power Training

Wednesday, December 11th, 2019

Active Rest Day
100 Evil Wheels
*Every minute perform 3 burpees until finished

-OR-

HUMPDAY PUMPDAY!!
20 Rounds:
1 Squat @1.5 bodyweight
5 Strict Pullups
100ft Farmer carry AHAP