Join Us this Friday 4/3/20 at 7:30pm for the first every CFDNR Karaoke Zoom Party!
Come ready to sing your favorite song and dress to impress
Bring your own drinks and eats, sit back and enjoy the show!
Freedom WOD Classes
Warm Up: 8 Mins
Plate warm up
Mobility:
Athlete choice
Home Strength:
3 Rounds of ME/Burn out sets
Bicep Curls
Tricep Extensions
Home WOD:
Chips-A-Hoy
For time:
20 Anchor Point T-2-B
40 Rows
60 Lunges Explodes
80 Double Unders or 120 Singles
60 Lunges Explodes
40 Rows
20 Anchor Point T-2-B
Movement Sub/Options:
Anchor Point T-2-b: Hanging Knee Raises, K-2-E, T-2-B, V-ups, Tuck Ups, Sit Ups
Row: Cal Row on Rower, Barbell Row, DB or KB single arm Row 25/side, Ring Row or Bar Row, Towel Row, Banded Row
Double Unders: Single Unders, Plate Jumps, Toe Taps
Lunges explodes: Walking Lunges, Alternating in place, Weighted lunges via Goblet KB/DB or Backpack, sandbag, MB,
Strength:
5 Min EMOM
Min 1: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 2: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 3: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 4: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 5: 5 Muscle Ups or 8 C-2-B Pull Ups
Metcon: 18 Min Cap
Chips-A-Hoy
For time:
20 T-2-B
40 Cal Rows
60 Back Rack Lunges 75/55
80 Double Unders or 120 Singles
60 Back Rack Lunges 75/55
40 Cal Rows
20 T-2-B
Elite Competition Class
Optional Active Recovery
Not For Time:
1000m Ski
1000m Row
1000m Bike
Into…
3 Rounds For Quality:
10 Wall Facing Squats Video
6 Turkish Get-Ups (Alternating) Video
10 Hip Extensions Video
STIMULUS
GENERAL
This Optional Active Recovery piece is not for time, rather the aim is to just move around and break a sweat
MOVEMENT PREP
WARMUP SET
10 Calorie Row
20 Second Front Plank
Performance Power Training
Thursday, April 2nd, 2020
Jet Fuel:
2x Pushup broad jump down the gym floor and back
*Perform a pushup then broad jump. Repeat down n back
-20 Band Pull aparts
-20 Banded internal/external shoulder rotations
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Spoto Bench Press vs Bands
Max 3
-then
5×2 @5 rep weight
*Spoto bench: the bar deliberately does not touch chest. It stops about 2 inches off the chest and turns around.
**Compare to max 5, March 5th**
GainCity:
-4×4 Floor Press Heavy
-4x 1minute Bandy rows
-4×15
Barbell Curls AHAP
Barbell Skull Crushers AHAP
Afterburner:
AFAP:
10 inverted bar rows https://youtu.be/vxw5FyYBvZo
50 Double Unders
10 inverted bar rows
50 DU
10 inverted bar rows
50 DU
10 inverted bar rows
50 DU
10 inverted bar rows
50 DU
*Scale DU to 50 Singles or :50 of DU attempts