Thank you all for coming and celebrating the holidays with us last night! We have the best and most welcoming community of friends and family that we’ve ever seen. Not just CrossFit community, but the best community period. Thank you for choosing to be Hooligans.
Freedom WOD Classes
Warm Up:
Plate Warm Up
Strength: 10 Mins
Max Effort Push Ups – *2 sec rest at top plank or less
5 Min Rest
30 Strict Pull Ups For Time – 5 Min Cap
Metcon: Happy Birthday to Kale (32), Christine (42) & DJ!! 12/8/2019
16 Min Partner AMRAP:
12 Synchro Pull Ups
8 Synchro Burpees
42 Sit Ups – alternate as needed
32 Push Press – alternate as needed
Elite Competition Class
Silverback Primer
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.
For a video overview on the reasoning behind Silverback Primers, click HERE.
Back Squat Waves (Week #2)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps
Specific percentages are listed on CompTrain Pro. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set, rest 3:00. Week after week, we will be increasing percentages throughout.
Tempo Overhead Squat
5 Sets of 1
Tempo:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand
Build to a moderate.
Conditioning
“Power Move”
3 Rounds:
6 Power Snatches (155/105)
9 Overhead Squats (155/105)
12 Box Jump Overs (30/24)
… Directly Into:
3 Rounds:
6 Power Snatches (135/95)
9 Overhead Squats (135/95)
12 Box Jump Overs (24/20)
Kilos
1st Bar: 70/48
2nd Bar: 61/43
Aerobic Capacity
For Time:
30 Assault Bike Calories
600 M Run
… Rest 1 Minute
25 Assault Bike Calories
400 M Run
… Rest 1 Minute
20 Assault Bike Calories
300 M Run
… Rest 1 Minute
15 Assault Bike Calories
200 M Run
… Rest 1 Minute
10 Assault Bike Calories
100 M Run
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Deadlift + Snatch
*Sets 1-3 = 1 rep @ 85% of 1-RM Snatch
*Sets 4-5 = 1 rep @ 90% of 1-RM Snatch
At the 12 minute mark…
Every 2 minutes, for 4 minutes (2 sets):
Snatch x 2 reps @ 80% of 1-RM Snatch
C.
In 16 minutes, establish a 8 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 4-5 reps @ 8-RM weight from today (Aim for 5 reps)
D.
Three sets of:
Chin-ups x 8 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds
Performance Power Train
Monday, December, 9th 2019
Brief: Volume bench for our white/blue today. Afterburner has a nasty dose of assault bike and DB push press. Looking for a stimulus of getting people done between 5-8 minutes.
Jet Fuel: In Partners:
3x
- A) L-Hang
- B) Burpees
*One partner hangs while the other partner does 5 burpees. Switch. 4 times each.
*Scale L-hang to any form of hang with feet or knees elevated. Last resort, scale to hollow hold.
Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
10×10 @50%
GainCity:
4x
Max strict Pullups (if more than 15 can be done unbroken, do them weighted)
30 Banded facepulls
15 DB Hammer Curls
15 DB Tricep Kickbacks
Afterburner: For Time:
75/50 Cal Assault Bike
*Every minute, 10 unbroken heavy DB Push Press
*Begin workout with push press
