CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

8 rounds 30sec On 15sec Off

1-4 Row

5-6 Push Ups

7-8 Mountain Climbers

Strength

Bench Press (10 x 3)

Every 70 Seconds For 10 Rounds:

* Start at 60% and build up each round.

Conditioning

Metcon (AMRAP – Reps)

13 Minute AMRAP:

55 x Shoulder To Overhead @60/40

44 x Pistol Squats

55 x Calorie Row

55 x Handstand Push Ups
STOH scaling reduce weight as needed

Pistol scaling use a band or box

HSPU scaling use Box or Push Ups

CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Walking Lunges with Twist

Quad/Hammy Stretch

Empty Barbell

10 x 3 Pos Clean (Pockets, above knee, below knee) – focus on speed under the bar and fast elbows

Weightlifting

Squat Clean (10 x 2)

Every 70 Seconds For 10 Rounds:

* Warm up to 65% of 1RM above before starting the clock.

* Add weight each minute and build to as heavy as your form allows.

* But only if you were confident with the lifts and the technique was good

Conditioning

Metcon (Time)

For Time:

50 x DU’s

25 x Toes To Bar

13 x Cleans @60/40kg

50 x DU’s

25 x Toes To Bar

11 x Cleans @80/55kg

50 x DU’s

25 x Toes To Bar

9 x Cleans @100/70kg
Scaling:

DU- Singles 3:1

T2B: Knees to Chest

Cleans: Reduce as needed

Pack:

13reps 40/25

11reps 55/40

9reps 70/55

Puppy

13reps 25/15

11reps 35/20

9reps 40/25

CROSSFIT OPEN

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

CrossFit Freaks – CrossFit

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CROSSFIT OPEN

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

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Partner WOD

Metcon (Time)

In Pairs, 10 Rounds For Time: (5 Each)

I GO, YOU GO!

15/12 x Cal Row

7 x Clusters @45/30kg

5 x Bar Facing Burpees

By Out:

30 x Ring Muscle Ups (share the workload)

*scaled 30 x Pull Ups + 30 x Ring Dips
Solo – 5 Rounds but rest as long as it takes you to do a round.

CROSSFIT OPEN

18.1 ????

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Squat Snatch (7 x 3)

Every 90 Seconds For 7 Rounds:

* Complete all 7 rounds @75% of 1RM.

* Goal is to add weight each round but only if they were all good reps

& you were confident with your technique on that weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 16mins

100m run

12 x Burpee Over Bar

9 x OHS 50/35

6 x Snatch 50/35
100m = 10reps

CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

10 x 10m Shuttle Run Backwards

Empty Barbell

10 Press

10 Push Press

10 Split Jerks

x2

3 rounds of Scap Jacked

Weightlifting

Split Jerk (7 x 3)

Every 90 Seconds For 7 Rounds:

* Complete all 7 rounds @75% of 1RM.

* Goal is to add weight each round but only if they were all good reps

& you were confident with your technique on that weight.

Conditioning

Metcon (Time)

For Time:

40 x Pull Ups

30 x Hang Power Cleans @60/40kg

30 x Toes To Bar

20 x Push Jerks @60/40kg

20 x CTB Pull Ups

10 x Thrusters @60/40kg

10 x Bar Muscle Ups

CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

8 rounds 30sec ON 15sec Off

1-4 Row

5-8 Alternate Squats and Lunges

Warm-up (No Measure)

8 rounds 30sec ON 15sec Off

1-4 Row

5-8 Alternate Squats and Lunges

Strength

Back Squat (7 x 5)

Every 2 Minutes For 7 Rounds:

*Goal Is To Complete All 7 Sets @75% Of 1RM

Conditioning

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

6 x Squat Cleans @70/47.5kg RX+ 85/55kg

10 x DB Push Press @2 x 22.5/15kg

14 x Burpee Box Jump Overs @24′/20″

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Warm-up

Warm-up (No Measure)

50m Jog

25m High Knees

25m Butt Heel taps

25m Side steps (keep butt low – quarter squat0

25m Side steps – lead with other leg

50m Jog Backwards

2 x 10m Walking Lunges with twists + elbow to ankle

2 x 10m Quad to hammy Strectch

Empty Barbell

5 Deep Deadlift

5 High Hang Muscle Cleans

5 Good Mornings

x2

Weightlifting

Power Clean (10 x 3)

Every 80 Seconds For 10 Rounds:

* Warm up to 65% of 1RM above before starting the clock.

* Add weight each round and build to as heavy as your form allows.

* But only if you were confident with the lifts and the technique was good

Metcon

a: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

21 x Cal Row

15 x Power Cleans @45/30kg

9 x Front Squats @45/30kg
Rest 3 mins

c: Metcon (Time)

For Time:

500m Row

35 x Alt DB Snatch @22.5/15kg

20 x HSPU’s

b: Metcon (AMRAP – Reps)

5 Minute AMRAP:

60 x Wall Balls

Max Burpees (set a target app. 6inches above reach)
Rest 2 mins

CrossFit Freaks – CrossFit

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Warm-up

Plate Lava Game (No Measure)

2 athletes use 3 x 15/10kg plates to make it from the Rig in Area B to the wall and back.

Strength

Bench Press (6,4,2,2,1,1)

Bench Press (1 x AMAP)

1 x 6 @77.5%

1 x 4 @80%

2 x 2 @85%

2 x 1 @90%+

1 x AMAP @77.5% (As Many As Possible):

Hero WOD

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

20m Prowler Push

20m Walking Lunges with twist

20m Prowler Pull

20m Glute Band Activation

20m Gymnastic BearCrawl

Strength

Front Squat (6,4,2,2,1,1)

Front Squat (1 x AMAP)

Every 2 Minutes For 7 Rounds:

Front Squat:

1 x 6 @77.5%

1 x 4 @80%

2 x 2 @85%

2 x 1 @90%+

1 x AMAP @77.5% (As Many As Possible):

Partner WOD

Metcon (Time)

In Pairs, For Time:

I GO, YOU GO!

Run 100m

Run 200m

Run 300m

Run 400m

Row 200m

Row 400m

Row 600m

Burpees 10

Burpees 20

1:1 Work:Rest Ratio

* If by yourself complete as normal you will just need to track your rest on the clock.

* GO HARD, PUSH EACH OTHER!

Recovery

WIM HOFF LACTIC PREVENTION (No Measure)

30 x Breaths – Big inhale and a relaxed exhale

On the 30th breathe exhale and hold for as long as possible.

When you need air breathe in and hold for 15 seconds.

Then exhale and repeat for a total of 3 Rounds.

*Time your breathe holds but don’t watch the clock.

https://youtu.be/FxYq2wivLaI