128,245 this is the number of Sit Ups to date. Today is the our last chance to get those sit ups in for Sit Up For Pups!

CFDNR LETS GOOOOOOOOOOO!!!!!!!!!!

Freedom WOD Classes

Warm Up: 10 mins
20 M High Knees
20 M Butt Kicks
10 M Floor Sweepers
10 M Samson Stretch
5 Spealer Rolls

Mobility: 10 mins
2 Min /side hip flexer smash.

Home Strength:
4 Rounds Alternating Tabata 20/10 = 6mins
Reverse Crunch
Hollow Body Mountain Climber
Cork Screw

Home WOD: 40 Min Cap
“Maupin”
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

Wear a weight vest if you have one.

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Modify as needed:
Half “Maupin” = 2 Rounds or 3/4 “Maupin”  = 3 Rounds
Movement subs:
Knee Push Ups or Elevated Push Up

Strength: 6 mins
4 Rounds Alternating Tabata 20/10 = 6mins
Reverse Crunch
Hollow Body Mountain Climber
Cork Screw

Metcon: 40 Min Cap
“Maupin”
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

Wear a weight vest if you have one.

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Elite Competition Class

Romanian Deadlift
Build to a Heavy Set of 5

STIMULUS
Building to a heavy set of 5, resting 2:00 between
Start in the range of ~35-40% of your 1RM Deadlift
Starts at the top (deadlift the bar to extension)
Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position
Lower the bar towards the floor with two standards:
Go only as low as our positioning allows (if back rounds, we’ve gone too far)
Bar does not touch the ground”

MOVEMENT VIDEOS
Romanian Deadlift – Video

“Go Fish”
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (185/135)
15 Lateral Barbell Burpees
9 Push Jerks (185/135)

STIMULUS
GENERAL
The 1,000 meter row serves as a buy-in to the 3 round triplet that follows
This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters
Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9
We expect this workout to take 12-20 minutes to complete

BARBELL MOVEMENTS
Let’s choose our barbell weight based off the more challenging movement – the push jerk
This should be a moderate and challenging weight, but one that allows you to complete the 9 reps ideally unbroken (1 break max)

LATERAL BARBELL BURPEES
You can jump up or step up out of the burpee, but must jump over the bar
There is no need to stand to full extension on the jump over

STRATEGY
ROW
While it is tempting to open up the workout with a fast 1,000 meter row, the buy-in is less important that the 3 rounds of work that follows
Aim to stay just outside of your comfort zone, finding a moderate pace that allows for a quick transition to the bar for the first set of 21 deadlifts
Any time gained with a fast row can easily be lost with a slow transition to the barbell

DEADLIFTS
Once you reach the triplet, 2-3 quick sets on the deadlifts will likely be sustainable across the three rounds and allow you to maintain a respectable pace on the burpees
12-9 or 8-7-6 are options that get you to 21 deadlift reps
LATERAL BARBELL BURPEES & PUSH JERKS
On the burpees, we are looking to move consistently for all 15 reps at a pace that allows you to hold onto the push jerk barbell for big sets, ideally unbroken
It is not about speed, rather not slowing down
Putting it into cruise control on the burpees and going unbroken on the push jerks is better than moving through the burpees quickly and having to break the push jerks into two sets

MOVEMENT PREP
WARMUP SET
With Workout Weight:*
200 Meter Row
7 Deadlifts
5 Lateral Barbell Burpees
3 Push Jerks

“Annie’s on the Climb”
Not for Time:
50 GHD Sit-Ups
Handstand Walk O-Course (forward)
100 Double-Unders
Handstand walk O-Course (backward)

35 GHD Sit-Ups
Handstand Walk O-Course (forward)
70 Double-Unders
Handstand walk O-Course (backward)

20 GHD Sit-Ups
Handstand Walk O-Course (forward)
40 Double-Unders
Handstand walk O-Course (backward)

STIMULUS
A scaled up version of “Annie”
GHD’s descend from 50-35-20
DU’s descend from 100-70-40
After each movement, we complete a distance on the HSW O-Course
These alternate… after GHD’s, go up ramp. After DU’s, go up stairs
Set cones 10′ before ramp and stairs to complete the course”

SUBS
GHD SIT-UPS
Lightly weighted AbMat sit-ups (same reps)

DOUBLE UNDERS
Reduce volume
1:00 of practice at each set

HANDSTAND WALK O-COURSE
In the absence of the ramp, build a course that challenges us
Not necesarily in terms of a ramp and/or stairs, but a challenge specific to us potentially involving turns, cones, etc…
We are looking for a different feel here compared a 50′ straight distance (which is an option)

Performance Power Training

Tuesday, March, 31st, 2020

Jet Fuel: Animal Drills:
-Each movement will be forward 10m down, then performed backwards on the return.
Bear Crawl
Crab Walk
Duck Walk
Go through the movements twice.
-then
2min Max reps Wallballs

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Snatch Grip Deadlift vs Chains
Max 3
Dudes -3 chains (total) Chicks -2 Chains (total)
AMRAP @80%
*Compare to max 5, March 3rd

GainCity:
-3×8 (each) Single leg kb deadlift (use two kb’s, one in each hand)
-50 weighted pistols (total)
*Scale pistols to unweighted then to a bench

Afterburner:
3 Rounds:
20 Unbroken Wallballs (30/20)
400m Sprint
*Rest 2:1 (Rest twice as long as it takes to complete one round)