Have a friend thinking about trying out CrossFit but is still on the fence? They can get half off their first month (and your next month) OR… You can gift them a month for the same deal (roughly same cost as your normal month)! Limited availability for the January Fundamentals Class!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
3 Inchworms
8 Hang Muscle Snatch
8 Hang Power Snatch
20 Banded Pull Aparts
Then: 200 M Row

Week A Baseline: 6 Mins
500 M Row For Time:

Mobility: 10 Mins
3 Min / Side – Roll Glutes & Hips
2 Min / Side Banded Hip Stretches

Metcon: 15 Min Cap
For Time:
50 DU / 100 Singles
50 Hang Power Snatch (75/55)
50 Barbell Lunges (75/55) – Hold barbell as desired
50 DU / 100 Singles

Elite Competition Class

Strict Gymnastics
For a video overview on the flow of Strict Gymnastic sessions, click HERE.

0:00 – 10:00
:15 Seconds Free Standing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)

10:00 – 20:00
1 Pegboard Climb (Lead Left Only)
50′ Handstand Walk
1 Pegboard Climb (Lead Right Only)
50′ Handstand Walk
1 Pegboard Climb (Big Reaches)
50′ Handstand Walk

Clean Technique
6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Rest as needed between sets.

Conditioning
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (135/95)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (165/115)
25 Double Unders

Odd-Object Conditioning
3 Rounds:
9 D-Ball Cleans
50′ D-Ball Carry (Facing Forward)
50′ D-Ball Carry (Facing Backwards)
12 D-Ball Squats
50′ D-Ball Carry (Facing Forward)
50′ D-Ball Carry (Facing Backwards)

D-Ball: 150/100

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Snatch

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Clean

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
Behind The Neck Split Jerk + Split Jerk

*Set 1 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 2-3 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 4-5 = 1 rep @ 85-90% of 1-RM Split Jerk

D.
In 17 minutes, build to a 10-RM Deadlift

E.
Three sets of:
Front Rack Barbell Lunges x 6 reps each leg
DB Shoulder Lateral Raises x 15 reps
Rest 45 seconds

Performance Power Training

Wednesday, December 4th, 2019

Active Rest Day

Abstravaganza:
For quality of movement, spend 1 minute at each station:
Twisting Punches w/ lightweight db’s
Plank Reach to Spider Knee
Weighted Hollow Rocks w/ lightweight db’s
Skier Hops
Single leg vup → Regular vup w/ lightweight db’s

*rest as needed between each station and repeat 3 times.
*Courtesy of instagram @jtm_fit

-OR-

HUMPDAY PUMPDAY!!

Find heavy 3 rep Floor Press

-then

5 Rounds:
20 Burpee DB Step ups
20 DB floor press

*Each rep of DB Burpee stepups consists of one burpee on DB’s, then one step up on each leg.

* Use a box height that is low enough so people do not have an egregious pelvic tilt. For many, this will mean a height lower than 20” and will need to stack plates for their proper height. This will keep their pelvis inline and happy and allow for heavier weights.

*Different sized weights for each stage is allowed.
*The floor press should be unbroken for the first 2 rounds at least.