It’s Flex Friday! Lets see those Flexy pics on social media with #CFDNR #FlexFriday
Freedom WOD Classes
Warm Up: 5 Mins
5 min Circuit
12 Banded 90/90
12 Band pull aparts
6 Burpees
12 Barbell curls
12 Barbell extensions
Mobility: 6 mins
90 sec /side /body part Smash chest and triceps
Strength: 15 Mins
Bench Press using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Home WOD: 16 Min Cap
4 Rounds
20 Floor Press 135/95 or 40% of your 1rm
400 M Run
Floor press SUB:
20 Dips, 25 Push Ups, or 20 DB floor
Metcon: 16 Min Cap
4 Rounds
20 Floor Press 135/95 or 40% of your 1rm
400 M Run
Elite Competition Class
Air Runner Conditioning
For Time:
9-15-21:
Air Runner Calories
50′ Overhead Walking Lunge (155/105)
Rest 2:00
21-15-9:
Air Runner Calories
Deadlifts (245/165)
SUBS
AIR RUNNER
- 200m, 150m, 100m Runs
Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
“21 Savage”
For Time:
75/50 Calorie Assault Bike
21 Double Dumbbell Front Squats
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
Dumbbells: 70’s/50’s
Burpee Cycling
On the Minute x 10:
10 Bar-Facing Burpees
Brother Bro’s Barbell Club
Friday (Session Three)
Suggestion Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
3 Pullups + 6 Burpees + 9 Jumping Air Squats
1 Round:
Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Snatch Pull, 3 Hang Snatch
3 Power Cleans, 3 Push Press
*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):
Snatch with no contact x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch High Pull + Hang Snatch x 1 rep @ 65-75% of 1-RM Snatch
C.
In 13 minutes, build to a “Heavy” but not quite maximal set of 1 in this:
2 Power Cleans + 2 Push Presses
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps
*Sets 1-2 = @ 65% of 1-RM Front Squat
*Sets 3-4 = @ 70% of 1-RM Front Squat
E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds
Performance Power Training
Friday, August 28th, 2020
Pre-Flight: Sprints today, so afterburner is first!
Jet Fuel/Afterburner:
-Mash
Good ol Fast Feet drills https://youtu.be/mX00T4uuPtI
Sprint Starts https://youtu.be/qtWDc8R6pnE
-Afterburner
10x
20m SPRINTS, down AND back!
**rest as needed to maintain all out speed
**This week’s sprints are 40m in total distance, with a turnaround at the 20m mark.
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speedy Deadlift
7×2 @65%
Speedy Squat
10×3 @55%
GainCity:
Reverse Hypers
3×20
**Sub Hypers for good mornings if necessary
**Video showing a variation if no reverse hyper machine https://youtu.be/FlMHL2FtbPg
High Box Jumps
3×10
(15 minutes)
Afterburner:
**First**