The Christmas tree is up!
If you have the means to give a little bit this year, please take a look at the ornaments on the tree. They have wishlists attached to them, from at risk youth within the Rocky Mountain Kids Child Protection Agency. If you’re able to donate a gift then please cross off the item from the wishlist and leave the ornament on the tree.
Bring the gift in unwrapped and leave it under the tree with the kids name attached (taped or stapled and in a bag) by 12/17.
Thank you for helping make their holiday season a little sweeter!
Freedom WOD Classes
Warm Up: 8 Mins
2 min Jump Rope
30 sec Plank
Then
2 Rounds:
7 Barbell Good Morning
7 Barbell Strict Press
7 each Bodyweight Single Leg RDL
7 Push ups 20 sec Handstand Hold
3 min Coach lead Barbell Prep after you explain the strength
Strength: 20 Min Cap
4 Mins To Warm Up To First Working Weight
8 Mins
3×5 Push Jerk in Split at 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.
8 mins
3×3 Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position
Metcon: 9 Min Cap
CrossFit Open “18.4”
For Time
21-15-9 Reps of:
Deadlift 225/155 Scaled 135/95
Handstand Push-Ups Scaled Hand Release Push Ups
Then,
21-15-9 Reps of:
Deadlift 315/205 Scaled 185/135
50 ft Handstand Walk Scaled Bear Crawls
Olympic Lifting
Warm Up: 8 Mins
Coach Lead
Technique: 15 Mins
3 x 5 Tall Cleans – Light Weight
3 x 5 High Hang Squat Clean – Moderate
3 x 5 Hang Squat Clean – 75-80%
Strength: 20 Mins
4 sets of 2 unbroken complexes:
1 Complex = 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk
*Build in weight each round
Functional Bodybuilding Class
Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Dive Team
Recovery Day
Warm Up: 6 Mins
3 Rounds
X-Band Walk
Down and Back Lunges
12 Air Squats
Mobility:20 mins
2 Min /side Coach Stretch
3 Min /side Barbell quad smash
2 Min /side Lax ball Lats
2 Min /side Lax ball Chest
Metcon: 9 mins
Tabata 20/10
3 sets perform a full round on the right Leg then Switch to the left leg for a full round = 1 round
Banded Lateral Walks
Banded Curtsy Lunges video
Banded Kickbacks video
Banded Kickout video
Crew Team
Warm Up: 6 Mins
3 Rounds
X-Band Walk
Down and Back Lunges
12 Air Squats
Strength: 12 Min Cap
3 Rounds No Rotating
Tabata 45/15
Left Bench Curtsy Lunges
Left Single Leg Wall Glute Bridge
-Then
Right Bench Curtsy Lunges
Right Single Leg Wall Glute Bridge
Metcon: 20 Min Cap
30 Pull Up
500m Row
20 Thruster
1000m Row
20 Thruster
500m Row
30 Pull Up
