This is, the last week to get points for the February Attendance Challenge.

1. 1 point for signing up/showing up to class on time
2. 1 point for writing your name and score/time on the white board
3. 1 point for a daily social media post using #CFDNR4Life.

Extra Credit points

1. 9 additional extra credit points by attending each of the 9 class time options offered
2. 5 or 10 extra credit points for rowing a 5k or 10k during open gym
3. 3 extra credit points for signing up via MindBodyOnline and showing up to “Wine Down Ladies Night” and “Bros and Brews Night”

Freedom WOD Classes

Warm Up 10 Mins
3 Rounds
100 m Row
3 Burpees
5 Kipping Swings
7 Anchor Point T-2-B

Strength:
4 Rounds
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 20 min Cap
25 Burpees
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

15 Burpees
Then
3 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

25 Burpees
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

Elite Competition Class

Strict Deficit Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Deficit Handstnad Push-ups (4.5″”/3″”)

STIMULUS
This Strict Handstand Push-up piece is a similar to last week’s piece, but this time we’ll add a deficit
Elevate your hands onto plates to create the 4.5/3 inch deficits
Choose a deficit that allows you to complete at least 3-5 reps per set
The goal pick a number of unbroken strict deficit handstand push-ups that you think you can sustain for 5 rounds
For Example: It might be you goal to hold 5 sets of 6 across the board
The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
You can expect to have about a minute of rest between each set of strict handstand push-ups

“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
7 Bar Muscle-ups
5 Power Snatches

STIMULUS
In the interval conditioning piece, a new rounds starts every 4 minutes
You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window
Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00
We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest
There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches
However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements
DOUBLE UNDERS
Choose a double under number or variation that you can complete in 1 set each round
BAR MUSCLE-UPS
Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round

POWER SNATCHES
You’ll build in weight each round on the power snatche
Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
These reps do not need to be completed touch and go
Record all 5 weights used, with the final score being the heaviest weight lifted

STRATEGY
The built in rest gives us the opportunity to push through big sets at each movement
Try to string together the double unders and bar muscle-ups in as few sets as possible
Picking the right rep number or variation plays a huge role in being able to do this
While the snatches do not have to be completed as touch and go sets, see if you can string together some reps in the first couple rounds
As the weight climbs, these will likely best be completed as single repetitions

SUBS
Bar Muscle-ups
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups
1 Minute of Practice
Double Unders
Reduce Reps
75 Single Unders (1.5x)
1 Minute of Practice

Bike + Yoke Conditioning

5 Rounds:
4 Minute Bike
50′ Yoke Carry

Rest 1 Minute Between Rounds

STIMULUS
Challenging our ability to move heavy loads under heavy breathing in this odd object conditioning piece

BIKE
It is your choice of what bike to use (Erg, Assault, Echo, Schwinn)
The goal here is to be able to hold a consistent, yet challenging pace for all 5 intervals
Envision the speed you would hold for a 15 minute time trial
This will be a tough, but sustainable pace across the 4 minutes of work

YOKE
Build on the Yoke over the rounds to a heavy for the day
Enter all 5 weights used, with the heaviest load being the final score
Most yokes weight around 180-185 lbs
See below for Yoke subs
MOVEMENT VIDEO
Yoke Carry
Video“

SUBS
Bike
Any Bike or Machine
Yoke
50′ Heavy Barbell Back Rack Walk
100′ Heavy Sled Push
200′ Dumbbell or Kettlebell Farmers Carry

Performance Power Training

Tuesday, February 25th, 2020
Pre-Flight: Squats followed by some posterior engagement brutality and explosive leg work.

Jet Fuel: 3 min AMRAP:
10 Cal row
10 Air Squats
-then
Pigeon Stretch
Mash Lower Body

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Box Squat
Max 1
AMRAP @80%
*Box height at or slightly above parallel
**Compare to Max 3, January 28th**

GainCity:
3x
12 DB Single leg deadlift (6 each) (hold 2 DB’s)
1min: Single DB overhead squats
20 Bulgarian split squats (20 each) *No lock out at the top. Constant movement on these. Bodyweight only.

Afterburner:
7 mins, max reps:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10…etc KB Swings (70/53)
*5 High Box Jumps (30/24) in between every set of KB swings