Don’t Forget to place your Halloween Shirt order on the Ipad at the front desk!

New Strength Cycle: This phase we will focus on barbell cycling. Learning how to hold on to the bar for that extra rep, digging in and finding that dark place. This will prep us for the upcoming CrossFit Open that starts on Oct 9th. If you have not already registered for the 2020 CrossFit Open please do so by clicking the link below. 

2020 CrossFit Open Registration

Freedom WOD Classes

Metcon:
4 Min AMRAP
5 Power Snatch
5 Back Sq
5 Push Press
10 Kipping Swings

Strength:
Squat Snatch 5 min
10 Rep Max touch and go (no more than 3 attempts)
Then:
Back Squats 12 min
5×5 Pyramiding

Mobility: 6 Mins
3 min per leg Quad Smash

Metcon: 12 Mins
20 C-2-B Pull Ups
15 Thrusters 115/75
15 C-2-B Pull Ups
15 Thrusters 115/75
10 C-2-B Pull Ups
15 Thrusters 115/75

Note: The goal is to go unbroken on all rounds of Thursters.

Elite Competition Class

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Snatch Technique Work
Part A – Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Part B – Snatch Drop
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

Repeat. Aim to beat last score.

Conditioning
On the 0:00… “Dirty Water”
For Time:
200 Double Unders
1,000 Meter Run
75/50 Calorie Row

On the 20:00… Odd-Object
Every 2:00 x 4 Sets:
20 Meter Yoke Carry
40 Meter Sled Push
60 Meter Farmers Carry

Intervals are not for time. Build in load across the rounds.

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

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 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk

*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat

*Sets 1-3 = 4-5 reps @ 75%
*Sets 4-6 = 3-4 reps @ 80%

Aim for 5 reps on the first 3 sets, and 4 reps on the final 3 sets. Focus on moving as explosively as possible on all reps

E.
Three sets of:
Pullups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

Performance Power Training

Monday, September 9th, DE UPPER:
Jet Fuel:
3 min AMRAP:
5 DB Thruster
5 Jumping Pullups

*Mash Upper body

Major Lift : Red: Bench Press
Wht/Blu: Tempo Bench
6×4 @55%
4×2 @60%

*3 count down. 1 count pause at chest. Up Fast!

GainCity:
3x
12 Seated single arm db press (each)
12 Chest Supported Rows
25 Bandy Curls
25 Bandy Pushdowns

Afterburner:
7 min Cap!
1-2-3-4-5-6-7-8-9
Thruster (95/65)
Pullups

*Workout does not go on forever. Once 9 reps is done, it is finished.