CSU Crew Team is back in the house every Tuesday and Thursday for dry-land training! 

Freedom WOD Classes

Warm Up: 10 mins
400 M Run
3 Rounds 
10 Pendaly rows
5 Burpee Broad Jump
8 Hollow Kipping Swings

Mobility: 10 mins
90 sec /side Bar Smash Biceps
90 sec /side Lax Ball smash Chest

Strength: 
5 Min EMOM
8-12 Pull Ups
With the Remaining time in the min hold a Plank

Metcon: 
14 Min EMOM
Min 1: Row 200/175
Min 2: 10 Push Ups

Elite Competition Class

Rest Day

Performance Power Train

Thursday, Nov 15th, 2018
Pre-Flight: Heavy floor Press and an all around UBB index of 7.5

Jet Fuel: 
3mins get warm anyway
-then
2x
1min Plank, 1 pushup every 6 seconds (10 total)
20 facepulls
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press
Max 3
1xAMRAP @90%
1xAMRAP @80%
*compare to Oct 25th*

GainCity:
-Supinated BB Drag rows
4×12 heavy
-Single Arm DB Lateral Raises
4×20 (each)
-DB Hammer Curls
4×12
-DB Skull Crusher
4×12

Afterburner (optional):
12 Min EMOM:
Min, A – 30 seconds Strict Pullups, 30 seconds burpees
Min, B – Rest
Min, C – 30 seconds kipping pullups, 30 seconds burpees
Min, D – Rest
*Repeat 3X*

Thank you to everyone that was able to donate and or make it out on Saturday for the Vets4Life Fundraiser! We meet our gaol and then some! 

Freedom WOD Classe:

Warm Up: 5 Min
2 Rounds
5 Snatch Deadlift
5 Hang Power Snatch
5 Hang Sq Snatch
5 Back Sq

Strength:
8 Mins
Tempo or “Slow” Squat Snatch
3×3 at 65, 70 & 72%
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 65%
60 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 18 mins
Partner WOD
1200 m Row
Then
4 Rounds per partner
10 T-2-B
10 Snatch Deadlift 95/65
Then
1200 m Row

Split Row up in smaller increments. Then the 5 rounds, Partner 1 completes 1 round then Partner 2 goes. Continue alternating util each partner completes 4 rounds.

Extra Credit:
3×10 DB Curls
3×10 DB Tricep Kick Back

Elite Competition Class

Happy Birthday Coach Kyle!  Love you Bro!

Freedom WOD Classe:

Warm Up: 5 Min
2 Rounds
:30 sec at each station
Plate Power Cleans
Plate Thruster
Plate Jumps
Burpees
Samson Stretch Right
Samson Stretch Left

Strength:
8 Mins
Coach Lead Tempo or “Slow” Squat Clean
3×3 at 60, 65 & 70%
60 sec rest between sets 

https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/

The slow pull snatch is simply a Clean in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 14 mins
14 Min Running Clock

Min 0-2 Complete 2 Rounds
10 Power Snatch 75/55 (Scaled 55/35
10 Box Jump 24/20

Min 2-5 (3mins)Complete 2 Rounds
12 Power Snatch
12 Box Jump

Min 5-9 (4 mins)Complete 2 Rounds
14 Power Snatch
14 Box Jumps

Min 9-15 (5 mins)Complete 2 Rounds
16 Power Snatch
16 Box Jump

If you finish the 2 rounds early you get to rest until the next 2 rounds starts. If you fail to complete the work in that minute go to AMRAP

Extra Credit:
3×10 Straight Bar Curls
3×10 Banded Tricep Extensions

Elite Competition Class

Clean & Jerk Complex 
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning
AMRAP 18:
5 Rounds Buy-In:
200 Meter Run
10 Overhead Squat (95/65)

Directly Into…

Max Rounds In Time Remaining:
4 Strict Handstand Push-ups
7 Chest to Bar Pull-ups
12 Air Squats

Full Workout Wearing a 20/14 Weight Vest

Midline
Not For Time:
30 Hip Extensions, 30 Second Hip Extension Hold
20 Hip Extensions, 20 Second Hip Extension Hold
10 Hip Extensions, 10 Second Hip Extension Hold
10 GHD Sit-Ups, 10 Second GHD Supine Hold
20 GHD Sit-Ups, 20 Second GHD Supine Hold
30 GHD Sit-Ups, 30 Second GHD Supine Hold

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 2 minutes, for 12 minutes (6 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 72.5%
*Set 3 = 3 reps @ 82.5%
*Set 4 = 5 reps @ 77.5%
*Set 5 = 3 reps @ 85%

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ your 8-RM weight

*Note: If you don’t know your 8-RM Bench Press, establish that today instead of doing these sets.

Performance Power Train

Friday, Nov 9th, 2018
Pre-Flight: On the minute squat and dead work today followed by one try to empty the tank and see how fast you can row 1000 meters

Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: OTM: 14mins, alternating
5 Front Squat @55%
2 Deadlift vs bands @65%

GainCity:
-DB Split Squats AHAP
4×8 (each)
-DB Good Morning AHAP
3×25
**Hold the DBs, palms facing you against the front of your legs. Trace your body with the DBs throughout the GM**

Afterburner: 
For Time:
Row 1000m
**Empty the tank! All out sprint!!**
**DO IT AGAIN…FASTER**