What an amazing Christmas Party! Thank You To Everyone That Made It Out! We Can’t Thank You Enough For Being Part Of The CFDNR Family And We Can’t Wait To See What 2025 Has In Store For Us!
Warm up: 5 Mins
1:30/sd LAX T-spine
10 Scap pull ups
10 Kip swings
5 Strict pull ups
5 Snatch grip DL
5 Snatch high pulls
5 Power snatch
5 High hang squat snatch
Strength:
3 Position Snatch (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets
https://www.catalystathletics.
8 Mins
Tempo Back Squat 3-0-1-0
3×5 at 75%
60 sec rest between sets
- 3-0-1-0
- The first number (3) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 8 Mins
8 Min AMRAP Ladder
3-6-9-12-15, etc.
Power Snatch (95/65)
C2B Pull ups
*Increase by 3 reps each
round until cap
Functional Bodybuilding Class
A WEEK: Heavy week
Monday: Chest and Biceps:
1)Heavy Bench Press 5×5 pyramiding
2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press
3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys
4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)
5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)
6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl
Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge
Dive Team
Warm Up: 5 Mins
Quick Review of Man Maker Complexes and WOD Breakdown
Man Maker Complexes Example:
Push Up to Row
Push Up to Row
Burpee
Squat Clean
Thruster
Metcon: 35 Min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 DB’s Man Makers – see example above
2 DB Alternating Snatches
3 DB’s Strict Press
4 Burpees
5 Goblet Squats
6 Ring Rows
7 DB’s Hang Cleans
8 Hand Release Push-ups
9 Lat DB/Line Jumps
10 Box Step Ups
11. V-ups, Tuck Ups, Sit Ups
12 Goblet Lunges
Example:
1 Man Maker
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex
and so on..