“As we express our gratitude, we must never forget that the highest appreciation is not to utter the words, but to live by them.”
~John F. Kennedy
Murph is here! Bring your weight vest if you have one. Make sure you drink plenty of water. Talk to your coach about how to modify if needed then crush your workout and stay for the BBQ!
But Most Importantly Remember Why We Do This WorkOut… To Honor Those That Sacrificed Everything.
“America without her soldiers would be like God without His angels.”
– Claudia Pemberton
Freedom WOD Classes
Warm Up: 5 Mins
3 Rounds
8 /Leg KB Single Leg DL
20 Sec Hollow Hold
8 Single Leg Squat Jumps
Mobility:
Athlete Choice. Done Between Back Squat Sets
Strength: 15 Mins
Functional Over Reaching Week
Back Squats
5×3 @ 85% + 5lbs
Metcon:
12 Min AMRAP
9 Deadlifts 135/95
12 Sit Ups
15 Box jumps 24/20
Elite Competition Class
Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy.
After each set, 25′ HS Walk Practice.
Conditioning
“The Joker”
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 225/155
“Joker”, demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video, HERE.
Dumbbell Benchmark
For Time:
30 Dumbbell Burpee Clean and Jerks (70’s/50’s)
Odd-Object Conditioning
For Time:
100 Double-Unders, 40/27 Assault Bike
200m Farmers Carry (50’s/35’s)
100 Double-Unders, 30/21 Assault Bike
150m Farmers Carry (70’s/50’s)
100 Double-Unders, 20/15 Assault Bike
100m Farmers Carry (100’s/70’s)
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 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 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg
Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 3 reps
*Sets 1-4 = @ 80%
*Sets 5-6 = @ 85%
E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds
Performance Power Training
Friday, May 24th, 2019
Jet Fuel:
Hip Circle Assault bike 3 mins
-then
https://youtu.be/99Iy9DozFNs
-then
Stretch
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: -Speedy Squat
10×2 @50%
5×2 @55%
-2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @65%
*First rep 2 position. 2nd rep, fast!
GainCity:
-DB RDL https://youtu.be/MTaelOeeIxk
4×25
-SIngle arm DB stepup https://youtu.be/iot6Ii4_W3w
3×12 (each)c02
-Hip Circle Farmer Carry Sled Drag
3×100
Afterburner:
OTMx10mins
-150m Row
-10 Broad Jumps
**Alternate movements for 5x each**
