WOD

Thursday 14/12/17

CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 20sec ON 10sec OFF:

1: Calories

2: Push Ups

3: Banded Pull Aparts

4: Barbell Press

**REPEAT**

Strength

SHOULDER PRESS + STRICT PULL UPS

Every Minute For 12 mintues

odd: 8 x Strict Press

even: 8 x Strict Pull Ups

* Stay @60-65% of 1RM Strict Press

* No bouncing off the chest

* Add weight to pull ups if possible

Shoulder Press (6 x 8)

: Pull-ups (6 x 8)

Conditioning

Metcon (6 Rounds for reps)

6 Rounds Of 2 Minutes ON 2 Minutes OFF:

Alternating Between A1 & A2:

A1:

18/15 x Calories

15 x Toes To Bar

12 x Thrusters @50/35kg

Remaining Time MAX Burpees Over Bar

A2:

18/15 x Calories

15 x Pull Ups

12 x OHS

Remaining Time MAX Double Unders


Wednesday 13/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30sec ON 15sec OFF:

1: Calories

2: Goblet Squat (2sec pause in squat)

3: Empty Barbell FR Lunges

4: Banded Glute March

**REPEAT**

Strength

: Back Squat (5 x 5)

75%

77.5%

80$

82.5%

85%

Skill Conditioning

Metcon (5 Rounds for reps)

20 Minute EMOM: (5 movements for a total of 4 rounds)

Minute 1: 45 Sec Max Pistol Squats S: Max Air Squats

Minute 2: 40 Sec Max Toes To Bar S: Max Knees To Chest

Minute 3: 35 Sec Max HSPU’s S: Max Push Ups

Minute 4: 30 Sec Max CTB Pull Ups S: Max Banded Pull Ups

Minute 5: 25 Sec Max Ring Muscle Ups S: Max Banded Ring Dips

(S: Means Scaled)
Count reps per exercise over 4 rounds


Tuesday BB


CrossFit Freaks – Barbell

Warm-up

5 mins Cardio – Break a sweat

5 mins Mobility

A: Power Snatch (Max Single)

Establish Max

Then drop back to 80 for 4 singles aiming for perfect form

B: E90SO90S 5 Rounds

Odd – 3 Position Clean – Front Squat – Jerk

Even – 2 x Power Clean – 3 x Jerk

C: Snatch Grip Deadlift (5×5 @ 85%)

Maintain clean positions throughout

D: Back Rack Lunge (4 x 12 (6 Each Leg) )

Make it Heavy

F.: Hammie Death Curls (3 x 10)


Tuesday 12/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30sec ON 15sec OFF:

1: Calories

2: Wide Grip Kip Swings

3: Skinny Band Pull Aparts

4: Skinny Banded OHS

**REPEAT**

Strength

Overhead Squat (5 x 5)

Go every 2 minutes for 5 rounds

Warm up to 75% with sets of 2-3 reps

Then your first working set will be at 75% and increase 2.5%

each round.

If you need to push it to 2min 30sec to get more rest so you

can achieve the set then that is fine do that.

Conditioning

Metcon (4 Rounds for time)

4 Rounds Each For Time:

40 x Double Unders S: 80 x Singles

30 x Wall Balls @10/6kg

20 x KB Front Rack Lunges @24/16kg

10 x Burpee Box Jumps @60/50cm

REST: 1 Minute


Monday 11/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 20sec ON 10sec OFF:

1: Calories

2: Air Squats

3: Nose To Wall HS Hold

4: Banded Thruster

**REPEAT**

Weightlifting

Clean and Jerk (1RM)

Every 90 Seconds For 10 Rounds:

Building up from 65% of previous 1RM

Conditioning

Metcon (Time)

4 Rounds For Time:

10 x Clean & Jerks @60/40kg RX+ 70/50kg

20 x Calorie Row

30 x Plate OH Lunges @10kg

200m Run


Saturday 9/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

ROWLING (concept 2 rower)

10 Rounds in your own time:

Land the metres on 100m and for every meter you are over or below 100m you have to perform 5 times the amount of overhead squats with a barbell.

**Example 103m is 3 over so therefor 3 x 5 = 15 OHS

Hero WOD

Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
Hero WOD “Zembiec”

5 Rounds For Time:

11 x Back Squats @85/57.5kg

7 x Strict Burpee Pull- Ups

400m Run

*Back Squats Are Taken From The Floor


Friday 8/1217


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Banded Deadlifts (thick band)

Strength

Deadlift (1RM)

Perform Each Set On The 80 Seconds

1RM Deadlift

Build from 65% of 1RM to as heavy as form allows.

Conditioning

Metcon (Time)

In Pairs For Time:

400m Farmers Carry @32/24kg (KB”s)

40 x Deadlifts @100/70kg *Partner Holds Handstand

50 x Partner Sit Ups @9/6kg (Wall Ball)

60 x Toes To Bar * Partner Holds Wall Ball Overhead

70 x Calories *Partner Holds Deadlift


Thursday BB

CrossFit Freaks – Barbell

Warm-up

Warm-up (No Measure)

3 Rounds of 10 thrusters, 10 good mornings 10 bent over rows 20/15

Weightlifting

A: Snatch high pull + high hang snatch + Snatch (5 X 1 @ 70%)

B: Power Clean (1 x 3 80%, 3 x 2 @ 85% 2 x 4 @75%)

C: Jerk from Rack (2 x 3 @80%, 2 x 2 @85%, 2 x 3 @ 80%)

D: Front Squat (1 x 3@80%, 1 x 2 @ 90%, 3 x 2 @85%)

E: Snatch High Pull (4 x 5 @ 90% – 100%)

F: Metcon (No Measure)

10 Box jumps 30/24, 10 Plyo pushups, 10 Vsnaps


Thursday 7/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Banded Strict Press (skinny band)

Weightlifting

Split Jerk (1RM)

Perform Each Set On The 80 Seconds

1RM Split Jerk

Build from 65% of 1RM to as heavy as possible

Conditioning

Metcon (3 Rounds for reps)

0:00 – 3:00 AMRAP of:

9 x Push Jerks @50% of 1RM

9 x Burpees Over Bar

9 x CTB Pull Ups

3:00 – 5:00 REST

5:00 – 9:00 AMRAP of:

7 x Push Jerks @60% of 1RM

7 x Burpees Over Bar

7 x CTB Pull Ups

9:00 – 10:00 REST

10:00 – 15:00 AMRAP of:

5 x Push Jerks @70% of 1RM

5 x Burpees Over Bar

5 x CTB Pull Ups


Wednesday 6/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Goblet Squats

Weightlifting

Clean (1RM 10 x 1)

Perform Each Set On The 90 Seconds

1RM Clean

Build from 65% of 1RM to as heavy as form allows.

Conditioning

Metcon (Time)

For Time:

50 x Wall Balls @10/6kg

30 x Box Jump Overs @60/50cm

10 x Clean & Jerks @65% of 1RM

Run 400m

10 x Clean & Jerks @65% of 1RM

30 x Box Jump Overs @60/50cm

50 x Wall Balls @10/6kg


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