Happy Holidays Hooligans! Mindbody has been updated for this week’s holiday schedule so if you can sign up, show up!
Christmas Eve: 5:30-6:30 a.m & 8:00-9:00 a.m CrossFit Class and Open Gym
Christmas Day – Closed
December 26th – Morning classes closed. Afternoon / evening normal

Freedom WOD Classes

Warm Up: 7 Mins
50 Banded Pull Aparts
10 Push Ups
5 Strict Pull Ups / Ring Rows
20 Thrusters
1:00 Hip & Ankle Opener

Strength WOD: 12 Min Cap
3 Rounds For Time:
15-25 Push Ups
15 Strict Pull Ups

Mobility: 8 Mins
2 Min / Side
Chest Smash
Lat Smash

Metcon: 12 Mins
4 Round Rotating Tabata (:45/:15):
Thrusters (115/75)
Row For Cals
Dips

Elite Competition Class

Silverback Primer
3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

Back Squat Waves (Week 4/4)
MOVEMENT PREP
Take 5 Sets to Build to Opening 76%

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

STIMULUS

• This is the 4th iteration out of 4 for Back Squat Waves
• Increasing by 2% on each lift from last weeks iteration
• Rest as needed between sets, but 3 minutes after each 3rd set
• These percentages are based off your 5RM Back Squat

Body Armor
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag

Rest 2 Minutes Between Sets

STIMULUS
General

• These 3 giant sets are for quality of movement over speed
• You have the option on all movements to increase in load as you go or stay the same across the board

Barbell Good Mornings

• Choose moderate barbell weights that allows you to maintain good movement and a slower tempo on the way down

Dumbbell Bench Press

• Choose challenging loads here, but something you can complete the 15 reps unbroken each time

Sled Drag

• Face the chest away from the sled and drag the weight 100 meters with straps
• This should be a heavier weight that you’ll walk with, but a load that allows you to stay moving

SUBSTITUTIONS
Barbell Good Mornings

• Romanian Deadlifts: Video

• Banded Good Mornings: Video

Sled Drag

• 100 Meter Double Dumbbell Farmers Carry

Conditioning
“Dopamine”
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Erg Bike

STIMULUS
GENERAL

• Starting off the week with some fast paced intervals
• You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts
• Record the time each round takes, with your score being the slowest of the 5 rounds
• Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00
• We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes

SHUTTLE SPRINTS

• Set cones 10 meters apart for the shuttle sprints
• Count a rep every time 1 point of contact touches beyond the cone
• For example, down and back is 2 reps

STRATEGY

• A good goal to have for these 5 intervals is to try and keep rounds within 5-10 seconds of each other
• Move fast, but establish a pace from the beginning that you think you can repeat or improve upon
• Below are some examples of two athletes round splits:
  • Fast Start: 2:00 – 2:15 – 2:30 – 2:45 – 3:00
  • Sustained Pace: 2:30 – 2:30 – 2:30 – 2:30 – 2:30
• In both cases, the average round split was 2:30, but the athlete who sustained their pace throughout had a better overall score for the workout (2:30 vs. 3:00)
• We’d rather be the sustained pace athlete than the athlete who started fast and fell off each round
• Sustaining paces can lead to better scores, better recovery between rounds, and more time near our lactic threshold – which helps us get fitter

SUBSTITUTIONS
BIKE

• If unable to Erg Bike, complete one of the following:
  
• Equal Calorie Echo Bike, Assault Bike, or Ski Erg
  
• 30/20 Calorie Schwinn Bike
• Adjust Workout To Row Twice:
• 20/14 Calorie Row
• 20 x 10 Meter Shuttle Sprints
• 20/14 Calorie Row

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
In 16 minutes, establish a 6 Rep Max Back Squat

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 3-4 reps @ 6-RM weight

*Aim for 4 reps, but, if you only get 3 reps that’s ok!

D.
Three sets of:
Chinups x 6 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Performance Power Train

TBD