Proud of all of the Hooligans who competed and came to cheer on our athletes at CrossFit Craft’s Winter Liftoff and Tuff Love in Boulder! Congrats to Kait for taking 1st in the unsanctioned division as well as Ibrahim and Annie for both taking 3rd in the sanctioned division. Oh… and did we mention that Annie qualified for Junior Nationals 2020?!?!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
5 KB Jefferson Curls
10 Goblet Squats
5 Burpees
10 BB RDL
10 BB Strict Press
Then :30 / Side Samson

Strength: 12 Mins
2×10 DL Warm Up Sets Then:
Every Other Min for 3 Rounds
12 Unbroken DL (60%/60%/60%)

Metcon: 22 Min Cap
For Time:
30 Pull Ups
30 KBS (53/35)
30 Burpees
30 Power Cleans (95/65)
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 HSPU
30 Wallballs (20/14)
30 Lunges
30 T2B

Elite Competition Class

Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

“Meatball”
For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike

Directly Into…

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50’s/35’s)

Row
25 Minute Recovery Row

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

(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 12 minutes (8 sets):
Halting Clean Deadlift + Clean with a 2 second pause at the knee

*Set 1 = 2 reps @ 65%
*Set 2 = 1 rep @ 70%
*Sets 3-4 = 1 rep @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Clean x 1 rep @ 80%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 85-90% of your 5-RM Back Squat

Note: If you don’t know your 5-RM Back Squat, establish that today instead.

D.
Four sets of:
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean
Pullups x 8 reps
Rest 30 seconds

Performance Power Train

February 17th, 2019
-Fresh 2 week’s of factory farmed, and pumped full of GMO, non-vegan, fully processed mass gains, right here in a vacuum sealed bag, that never expires.

-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.
-Afterburners: These are optional conditioning pieces of the programming. Whether a person completes this is dependent on their goals and calorie intake. If actual sustained strength and mass is the goal, the afterburners should not be done. At least not without increased calorie count to accommodate the extra effort. That being said, some sustained sweat should happen at least once a week. THat is the active rest on Wednesday.
Additionally, some of the movements in the Afterburners are not found in the GainCity accessory work. If a person wants to get those movements in for accessory but doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.

Monday, Feb, 18th 2019
Preflight: Bringing DB’s back into the mix this week, and a barbell complex for the afterburner. Lots of volume, and some good shoulder work.

JetFuel:
Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M
Deadbugs https://youtu.be/PEb49eN5uDU
2×8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI
-mash

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps

GainCity:
BB Drag Rows
4×15
Med Ball SItups
100
Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc
4×20
MC Hammer Curls
4xJacked

AFTERBURNER (optional):
10 mins,
:30 on, :30 off:
1 Power Clean
2 Push Press
**Move through the barbell complex as many times as possible for 30 seconds. Rest 30 seconds. Repeat 10 times.
**Weight should be moderate so that the barbell can be moved consistently for 30 seconds.