Freedom WOD Classes
Warm Up:
400 M Row
0r
.7 Mile on Bike
Strength: 15 mins
Strict Press
8 Rep Max
8 Reps @ 80% 8RM
8 Reps @ 75% 8RM
Then:
Core
4 Rounds (no breaks between movements) 5 mins
20 Sec Hollow Rocks
20 Sec Hollow Body Mountain Climber
20 Sec Reverse Crunch
20 Sec Rest
Metcon: 20 mins
“ZombieLand”
Partner Up – One person is Not Infected the other is a Zombie
800 M Run
100 Air Squats
20 Pull Ups
100 Sit Ups
20 Wall Ball 20/14
200 M Single Arm KB Farmer Carry (switch arms at 100m) 53/35
If you are Not Infected you will start the workout with the at minute 0. If you are a Zombie you will start the WOD exactly 30 Seconds after the None Infected and try to catch them!
If you are a Zombie you must catch your None Infected partner. If you fail to catch your partner you must do 25 burpees after the workout.
If you are Not Infected and you get caught by your Zombie partner then you must do the 25 burpees.
CrossFit Open Friday Night Lights:
Friday Night Lights first heat starts at 5:20pm. Register for your heat on MindBodyOnline.
“Open 20.3”
For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk
Time cap: 9 min.
Pounds – Females use 155 and 205, Males use 225 and 315
Elite Competition Class
“Open 20.3”
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Pounds – Females use 155, Males use 225
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)
Build over the course of the 4 sets. Use this as a warm-up exercise.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep
*Set 1 = @ 70% of 1-RM Snatch
*Set 2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean + Front Squat + Jerk x 1 rep @ 84-87%
Focus on consistency today. Make every rep as sharp as possible.
D.
Every 2:30, for 15 minutes (6 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-2 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 3-4 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 5-6 = @ 90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
E.
Every 90 seconds, for 6 minutes (4 sets):
Bench Press x 5 reps @ 90% of your 5-RM Bench Press
*Note: If you don’t know your 5-RM Bench Press, establish that today instead of doing these sets.
Performance Power Training
Friday, October 25th, DE LOWER:
Jet Fuel:
400m Run
3×20
Banded Good morning
Lunges (10 each)
*Mash lower body
Major Lift: Red: Deadlift
Wht/Blu: Jump Squats 3×10+10lbs from last week
*Back Racked barbell (high bar) loaded with as much weight as can be performed explosively and safely for 3 sets of 10
Deadlift
10×3 Not touch n go @60%
*Alternate sets back n forth from squat to deadlift
GainCity:
-Hip Circle Assault bike for 3 minutes, legs only
*wear a hip circle and ride the bike
-3×12 (6each) DB Reverse Lunge
-3×10 High Box Jumps
Afterburner:
Get as far as possible in 10 minutes:
8, 10, 12, 14, 16, 18 etc… Cal Row
10 UNBROKEN Wallball (30/20)
*Each round has 10 unbroken wallballs, and cal row increases by 2.
