Last Friday’s Boy & Brews and Ladies Wine Down Night was a huge success. Thank you to everyone that made it out. So amazing see how strong the CFDNR community is!

Freedom WOD Classes

Warm Up: 5 Mins
400 M Run
20 Push Ups
12 Box Step Ups

Mobility: 10 mins
3 min /leg Quads Smash 1 min per position
90 sec /side KB Hip Smash

Strength: 6 mins
Rotating 1/2 Tabata (4 rounds)
Reverse Crunch
Mountain Climbers
Hollow Holds

Metcon: 18 Mins
3 Min AMRAP
400 m Run
20 Sit Ups
10 Burpee Box Jump Overs 24/20
Rest 1 Min
5 Min AMRAP
400 m Run
20 Sit Ups
10 Burpee Box Jump Overs 24/20
Rest 2 Min
7 Min AMRAP
400 m Run
20 Sit Ups
10 Burpee Box Jump Overs 24/20

Elite Competition Class

Gymnastics Conditioning
AMRAP 7:
1 Pausing Strict Handstand Push-up
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
1 Pausing Strict Pull-up
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
…
Add (1) Rep to Each Movement Until Time Cap

STIMULUS
GENERAL
We’ll alternate between three upper body pressing movements and three upper body pulling movements in this gymnatics piece
The movements get progressively easier, going from Pausing Strict to Strict to Kipping
This allows us to work on strength, positioning, and stamina
The reps climb by 1 rep on each round until we reach the 7 minute time cap
Your score for the day is total reps completed

HANDSTAND PUSH-UPS
We’ll cycle through three different variations of handstand push-ups within each round:
Pausing Strict: Pause For 1 Second with Your Head on the Ground & Don’t Use Kip For Assistance
Strict: No Pause & Don’t Use Kip For Assistance
Kipping: No Pause & You May Use Kip For Assistance
PULL-UPS
We’ll also cycle through three different variations of pull-ups within each round:
Pausing Strict: Pause For 1 Second with Your Chin Over the Bar & Don’t Use Kip For Assistance
Strict: No Pause & Don’t Use Kip For Assistance
Kipping: No Pause & You May Use Kip For Assistance

SUBS
HANDSTAND PUSH-UPS
Double Dumbells
Pausing Strict Press
Strict Press
Push Press
Don’t Climb in Reps*
PULL-UPS
Banded Pausing Strict & Strict
Don’t Climb in Reps*
To manage volume, you could stop climbing in reps and, for example, keep working sets of 2 or 3 at each movement

MOVEMENT PREP
Warmup Sets
1 Pausing Strict Handstand Push-up
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
1 Pausing Strict Pull-up
1 Strict Pull-up
1 Kipping Pull-up

Clean and Jerk Complex:
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65%

STIMULUS
This Clean and Jerk Complex serves as a technique primer for the Clean and Jerks we have coming up in the workout that follows
Every 2 minutes, you’ll complete 6 reps on the barbell
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
These 6 reps are designed to be completed unbroken
The percentages are based on your 1RM Clean and Jerk
The 3 Positions we’re looking for in the Power Clean are:
Pockets
1 Inch Above the Knee
Floor
See below for a video demo

MOVEMENT VIDEOS
COMPLEX DEMO
Video

MOVEMENT PREP
Warmup Sets
Take 3-5 Sets to Build to Opening 50%

“Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap

STIMULUS
GENERAL
Over the 7 minutes of work, we’ll climb by 3 reps per round
After the 9’s, you’ll progress to 12-15-18….
Your score it total reps completed at the end of the workout
Reference the below number for scoring:
Finish 3’s: 6 Reps
Finish 6’s: 18 Reps
Finish 9’s: 36 Reps
Finish 12’s: 60 Reps
Finish 15’s: 90 Reps
Finish 18’s: 126 Reps
Finish 21’s: 168 Reps
Finish 24’s: 216 Reps
CLEAN AND JERKS
Choose a weight here that you could cycle for 12+ reps unbroken when fresh
Within the workout, these will probably be completed as small sets or quick singles
TOES TO BAR
Let’s choose a variation of toes to bar that you could 15+ reps unbroken when fresh
Within the workout today, 3’s is minimum number we want to hold
You could also adjust the volume by starting at 1 or 2 reps and increasing by 1 or 2 reps per round

STRATEGY
CLEAN AND JERKS
While singles may be the most consistent option across the workout, sprinkling in some small sets may be appropriate for you
One thing you could do to start each round of clean and jerks is complete a small set before going to quick singles
For Example: On the set of 6’s, you could start with 3 touch and go, followed by 3 quick singles
This mix of sets and singles can help improve your score and keep you moving through this movement

TOES TO BAR
In order to stay consistent later in the workout, it’s important today to start to break up your toes to bar before your movement starts to slow down
Once the feet slow down and you have to grind out reps, it’s much harder to come back for the next set
Think about chipping away at each set by breaking them in half or into thirds
For Example: You could complete the set of 12 as 6-6 or 4-4-4
Be open to changing you plan of attack later in the workout if things get tough
Do whatever you have to do to keep moving, even if that means opting for quick singles at some point

SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow / Chest / Waist

MOVEMENT PREP
Warmup Set
2 Sets:
3 Clean and Jerks
3 Toes to Bar

Performance Power Training