Coach Marie and Chris will be putting their fitness to the test tomorrow in Boulder at CF Sanitas Tuff Love competition. We also have 8 athletes competing at CrossFit Craft’s Winter Liftoff. Lady bros will lift from 10 a.m – Noon and the dude bros will lift from Noon-2 p.m
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds:
:30 Mountain Climbers
5 Muscle Cleans
5 Hang Power Cleans
5 Strict Press
5 Split Jerks
Then: 1 Min Banded Pull Aparts
Strength: 14 Mins
Clean & Jerk Cycling
Min1: 8 @55% Touch n’ Go (only this set)
Min3: 6 @ 65%
Min5: 4 @ 78%
Min7: 6 @65%
Min9: 10 @55%
*Finish all sets in 60 seconds or less
Mobility: 8 Mins
Tricep Smash 2 Min / Side
Glute Smash 2 Min / Side
Metcon: 15 Mins
5 Rounds on the 3:00
Complete 2 Complexes of:
Hang Power Clean + Power Clean + Jerk (bar can be dropped after each complex)
20 Sit Ups
*Increase weight each round
Elite Competition Class
“Waterproof”
21 – 15 – 9
Row Calories
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Barbell Facing Burpees
Thrusters (95/65)
Gymnastic Conditioning
AMRAP 4:
15 Kettlebell Swings (70/53)
50′ Unbroken Handstand Walk
Rest 2 Minutes
AMRAP 4:
15 Kettlebell Swings (70/53)
50′ Unbroken Handstand Walk
Recovery Bike
25 Minute Effort
On the 5:00, 10:00, 15:00 and 20:00 – 20 GHD Sit-ups
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 3 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 70%
Followed by…
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 2 reps
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 70%
C.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 65%
d.
Two sets of:
Pull-Ups x 10 reps
Rest 30 seconds
Prone Plank x 60 seconds
Rest 60 seconds
Performance Power Train
Friday, February 15th, 2019
Preflight: Nasty bout of wallballs and rowing after a speedy day of squats and deads
JetFuel:
500m Row
-then
3x
10 Wallball
3 Max Distance med ball overhead throw
-mash
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Front Squat
10×3 @55%
Deadlift:
10×3 @55%
GainCity:
Hip Circle Reverse Sled Drag
4×100
DBL KB Swing
4×20
Afterburner (optional):
Intervals:
:30 Wallballs
:30 Rest
:30 Row
:30 Rest
Continue until 100 Wallballs and 100 Calorie Row is Finished. If one exercise is finished before the other, then continue with :30 work/rest of that exercise only until finished. Ie. if wallballs are done and 30 cals is left, perform cal row on :30 intervals until done.
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SABADO GIGANTE:
20 mins:
1min on, 1min off (10 rounds total)
3 “reps” bear complex AHAP
**In one minute, complete:
3x
1 Power clean
1 Front Squat
1 Jerk
1 Back Squat
1 Back Racked Jerk
**Rest on alternate minutes**
**All movements bay be blended in any way, so long as the barbell goes from ground to shoulder, passes through a front squat, goes overhead, passes through a back squat, and goes back overhead. I.e. a Cluster and a back racked thruster would count. Or any combination thereof.**
