Coach Chase wants to know if you’ve submitted your scores for 18.1 yet? Deadline is at 6:00 p.m but the website starts to run slow as it gets closer to time. This weeks hashtag for check-ins is #enduretheopen as well as #crossfitdnropen18
Freedom WOD Classes
Warm Up: 8 Mins
Plate Warm Up
Followed by 2 x 15 banded reverse flies
Strength: 5 Mins
5 Min EMOM
6 – 15 HSPU *make sure you are getting some rest
Mobility: 8 Mins
Barbell Smash Bicep 2 Min / Side
LAX Roll Quads 2 Min / Side
Metcon: 12 Min
3 Rounds For Time:
12 Thrusters (115/75)
12 Box Jumps (24/20)
12 Lateral Burpee Bar Overs
Elite Competition Class – 2/19/18
1. Conditioning
On the Minute x 12:
Minute 1 – 4 Touch and Go Deadlifts (75%)
Minute 2 – 8 Kipping Deficit Handstand Push-ups
Minute 3 – 12 Dumbbell Overhead Squats (80/60, 6 each side)
2. Conditioning
AMRAP 4:
27 Calorie Row
27 Wallballs
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Wallballs
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Wallballs
15 Pull-ups
3. Midline Conditioning
AMRAP 9:
15 GHD Sit-ups
5 Calorie Ski Erg
15 GHD Sit-ups
10 Calorie Ski Erg
15 GHD Sit-ups
15 Calorie Ski Erg
…
Continue to add (5) calories until cap is reached
Brother Bro’s Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 2 minutes, for 24 minutes (12 sets):
(Clean Lift-Off + Clean with a 2 second pause at knee) x 1 rep
*Sets 1-3 @ 70% of 1-RM Clean
*Sets 4-6 @ 75% of 1-RM Clean
*Sets 7-9 @ 80% of 1-RM Clean
*Sets 10-12 @ 85% of 1-RM Clean
(Perform a Clean Lift-Off, then, perform a Clean with a 2 second pause at the knee)
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 6 reps
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%
D.
Three sets of:
Behind The Neck Push Press x 8 reps
Rest 30 seconds
Glute Ham Raise x 5-7 reps
Rest 30 seconds
Build over the course of the 3 sets.
