Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
5 / direction Kettlebell Halos
5 / Side Single Arm Russian KB Swings
5 / Side Single Arm KB Push Press
2 / Side KB Turkish Get Ups

Strength: 15 mins
Strict Press
6 Rep Max
6 Reps @ 85% 6RM
6 Reps @ 80% 6RM
Then:
Core
4 Rounds (no breaks between movements) 5 mins
20 Sec Hollow Rocks
20 Sec Bicycle Crunches
20 Sec Russian Twist 15/10 plate
20 Sec Rest

Metcon: 20 mins
5 Rounds
In teams of two:
250/225 Meter Row
20 Alternating Dumbbell Snatches 50/35

Partners alternate complete rounds until they have finished 5 sets each (Set = 250 Row and 20 Alt DB Snatch)
If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

CrossFit Open Friday Night Lights:
Friday Night Lights first heat starts at 5:20pm. Register for your heat on MindBodyOnline.

“Open 20.4”
For Time, with a 20:00 Time Cap:
30 Box Jumps, 15 CJ (95/65)
30 Box Jumps, 15 CJ (135/85)
30 Box Jumps, 10 CJ (185/115)
30 Pistols, 10 CJ (225/145)
30 Pistols, 5 CJ (275/175)
30 Pistols, 5 CJ (315/205)

Females – 20″ Box
Males – 24″ Box

Elite Competition Class

“Open 20.4”
For Time, with a 20:00 Time Cap:
30 Box Jumps, 15 CJ (95/65)
30 Box Jumps, 15 CJ (135/85)
30 Box Jumps, 10 CJ (185/115)
30 Pistols, 10 CJ (225/145)
30 Pistols, 5 CJ (275/175)
30 Pistols, 5 CJ (315/205)

Females – 20″ Box
Males – 24″ Box

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 80-90%

Focus on consistency today. The goal is to make ALL of the sets!

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep @ 87-90%

D.
Every 3 minutes, for 18 minutes (6 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 = @ 93-95% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 85% of 1-RM Enderton Front Squat Complex
*Set 6 = @ 80% 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 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ 90-95% 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, November 1st, 2019

Jet Fuel:
Run 400m
Deadbugs/Star fishes https://youtu.be/d8AIMOil7wM

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squats/Deadlifts
2 Sets:
1 minute max reps Squat @50%
1 minute max reps Deadlift @50%
2 sets:
30 seconds max reps Squat @55%
30 seconds max reps Deadlift @55%
1 set:
15 seconds max reps Squat @60%
15 seconds max reps Deadlift @60%

GainCity:
100 Situps
Hip Circle Party
3×20
Leg ext/Leg curl

Afterburner:
3 Rounds of 1 minute stations:
DB weighted Jumps (low height. Stack #45 plates. M-3, L-2)
Walking Lunges
Row
Rest 1 minute between rounds
*Fight gone bad style
*”Box Height” should be very low. Stack plates
*scale box jump height down as far as necessary, then to jumping in place i.e. no box.