February 4, 2020 by DNRadmin



For the month of February we will be closing down the 7:20 p.m class to train the CSU Crew team. If you would like to use that hour for open gym that will be at the coach’s discretion. Thanks for understanding bros!

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
10 KBS
10 Goblet Squats
:30 HS Hold
:30 Hollow Hold
Then: .3 Mile Bike / 200 M Row

Strength: 18 mins
5 Rounds on the 2:00
4 Squat Clean & Jerks – not tng
~75% 1 RM

Mobility: 6 Mins
1:30 / Side Roll Quads
1:30 / Side Roll Glutes

Metcon: 10 Min Cap
3 Rounds For Time:
12 DB Goblet Lunges (50/35 – 6/side)
20 Sit Ups
12 Alt. Single Arm DB Squat Cleans (50/35 – 6/side)

Elite Competition Class

Deficit Strict Handstand Pushups (On the 0:00)
For Time:
50 Deficit Strict Handstand Push-ups (4.5″/3″)
*5 Minute Time Cap

-Setting a baseline for deficit strict handstand push-ups to start the day
-The first three pieces today are all to be performed on a running clock
-We have from the 0:00 – 5:00 for the deficit strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict chest to bar pull-ups on the 7:00
-Elevate your hands 4.5/3 inches off the ground with plates to create the deficit
-We’re ideally choosing a deficit that allows for at least 10 reps unbroken when fresh
-While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap
-If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame

Strict Chest to Bar Pull-Ups (On the 7:00)
1 Set:
Max Unbroken Strict Chest to Bar Pull-ups

-When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict chest to bar pull-ups
-Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window
-Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement
-If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight
-If you’re unable to complete a strict chest to bar pull-up without a band, go with regular strict pull-ups or choose the least amount of band resistance that allows you to complete at least 1 rep

Conditioning (On the 10:00)
For Time:
Burpee Box Jump Overs (30″/24″)
*After each round, 25 Double-Unders

Face the box in the bottom of the burpee

Gymnastic Conditioning
1 Round:
100′ Handstand Walk
3 x Handstand Walk O-Course
100′ Handstand Walk
*Every 2 Minutes (Starting at 0:00): 4 Bar Muscle-ups

-The bar muscle-ups are essentially busy work that takes you away from the handstand walks
-This is ideally a number that will be completed unbroken each time, so adjust reps or variations as needed
-The complexity and distance of the handstand walk obstacle course is up to you
-To keep things on track, we’ll cap this piece at 20 minutes

Row Conditioning
3 Rounds: 35/24 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 25/18 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 15/12 Calorie Row
Rest 1:30 Between Rounds

Performance Power Training

Tuesday, February 4th, 2020

Pre-Flight: Today, we’re working on agility and coordination, after our squats. The jet fuel works on sprint starts.

Jet Fuel:
Fast feet/Leg Drills https://youtu.be/mX00T4uuPtI
https://youtu.be/SeZ3dVU31Ck *If this is too advanced for people, have them start with walking high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
Depth Jumps/Starts https://youtu.be/xS0V5-7Xgj4
Max Extension Box Jump https://youtu.be/erZvH4JKJnY 

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deadlift Block Pull (2inches)
Max 1
AMRAP @80%
*Compare to January 7th*

20 Banded Leg Curl https://youtu.be/Dk-UKVT8A38
20 Banded Leg Extension https://youtu.be/bVZm10sO-5U
Hip Circle Party https://youtu.be/qoWL-BvpPRY
20 Leg Press

6 Rounds As fast as possible:
:20 Bulgarian Split squat (unweighted)
20m Sprint
:20 Box Jump
20m Sprint
**2 min Rest**
One Time Through For time:
30 Burpee box jump overs

https://youtu.be/IPcDt9BVBYI **Video doesn’t show the split squats. People will use a bench for the squats and be standing behind a box. Once the :30 seconds of squats are finished, they go directly into the box jump, directly into the sprint.

*Each round of squats, alternate legs so each leg gets 3 rounds of work
*Box Jumps: Looking for maximum hip extension and opening. We’re trying not to bend our knees very much at all on the landing. A lower box than usual may be needed


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