**Please read**

Ok Hooligans, Its possible we could be open starting Monday May 5th! With that said there will be protocols that will have to be followed. 10 or less people in each class including the coach, hands must be washed before entering the gym floor, face mask and social distancing of 6 feet are just some of what the new normal will be.

If we do get to open on the 4th, then we will need all equipment returned by Saturday the 1st. There will be a sign up sheet on Mindbody starting Thursday the 29th through Saturday the 1st to schedule a time to return the equipment you checked out.

Custom CrossFit DNR face mask will be available on May 10th.  

Freedom WOD Classes

Warm Up: 5 mins
20 Sec High Knees
20 Sec Butt Kicks
5 Spealler rolls
10 DL
10 Power Cleans
then
90 Sec /side Samson Stretch

Home Strength:
3×1 Complex:
3 DB or KB DL + 3 DB or KB Hang Power Clean + 3 DB or KB Sq Clean

Perform the full complex on the right arm then switch to the Left arm for a full complex to  = 1 complex.

8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets

Home WOD: 
AMRAP in 8 minutes
10 Deadlifts
15 Box Jumps
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
25 Deadlifts
15 Box Jumps
30 Deadlifts
15 Box Jumps
35 Deadlifts
15 Box Jumps

Strength:
Coach Lead Tempo or “Slow” Squat Clean
3×3 at 70, 75 & 75%
60 sec rest between sets 

https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/

8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 70%
60 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 
AMRAP in 8 minutes
10 Deadlifts 135/95
15 Box Jumps (24/20 in)
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps

Elite Competition Class

Box Squats
On the Minute x 10:
2 Box Squats
All Sets at 60% of 1RM Back Squat
Box Height Just Below Parallel

Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5

Tall Jerk (4:00-8:00):
4 Sets of 4

Pausing Split Jerk (8:00-12:00):
5 Sets of 3

Clean and Jerk Technique (On the 12:00)
On the 1:30 x 5 Sets:
3-Position Squat Clean
1 Split Jerk

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75-80%

“Deep Clean”
5 Rounds:
10 Power Cleans (155/105)
30 Double Unders
10 Thrusters (155/105)
30 Double Unders

Odd-Object Conditioning (A)
On the 3:00 x 4 Rounds:
15/12 Calorie Assault Bike
50 Meter Heavy Farmers Carry

Odd-Object Conditioning (B)
On the 2:00 x 4 Rounds:
21 GHD Sit-ups

Brother Bros Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
15 Air Squats
10 Pushups
5 Pull-Ups

2 Rounds:
10 Lunges
5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 60 seconds

With an empty bar:
10 Deadlift + 10 Press + 10 Back Squat
5 Muscle Snatch + 5 Overhead Squat
5 Power Snatch + 5 Overhead Squat
5 Squat Snatch + 5 Snatch Balances

*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
BTN Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 2 reps @ 75%

C.
Every minute, on the minute, for 15 minutes (15 sets):
Clean & Jerk x 1 rep @ 75%

D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 6 reps @ 65-75%

Start at 65% & aim to work up as you go.

E.
In 12 minutes, build to a 10-RM Bench Press

Performance Power Training

Friday, April 24th, 2020

Jet Fuel:
Prowler Push:
10x
10 seconds on, 30 seconds off
Mash lower body

Major, Lift: Red: Deadlift
-then No AMRAPS TODAY
Wht/Blu: Volume Squat
10×10
*no percentage here. Pick a manageable weight, remember this is a dynamic day. There should be no risk of failure. Still focus on speed out of the bottom. The weight should be roughly 4 out of 10.
**Add 10lbs to last week**

GainCity:
Hip circle Party
3×20 Reverse Hypers

Afterburner:
Running Clock, in order:
400m Run
3min AMRAP:
10 UNBROKEN Deadlift AHAP
15 Box Jumps (24/20)
400m Run