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
Tuesday, March 3rd, 2020
Pre-Flight: Squats n deads then Some explosive jumping work mixed with sprint rows
Jet Fuel: Row 500m
Lateral Change of direction Drills.
-set up 3-4 rows of small plates, or erasers, or anything small that csn be picked up. Have an athlete behind each row. Have them perform assorted c.o.d. drills for time i.e. sprint to first object, back pedal back, sprint to 2nd object, back pedal back. Then sprint to 2nd object, back pedal, then sprint to first object, back pedal. Have them pick up all the objects, then on the return, set them back down. Repeat with variations of side shuffle, sprint, back pedal, in several combinations.
*Mash lower body
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Snatch Grip Deadlift vs Chains
Max 5
Dudes -3 chains (total) Chicks -2 Chains (total)
AMRAP @80%
GainCity:
4x
10 (5each) DB Single arm overhead walking lunge AHAP
20 Banded Hamstring Curls
100m Sled Drag
Afterburner:
4x
200m Sprint Row
10 Max Height Vertical Jumps
*2 minute rest between rounds