WOD

Saturday 21/10/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds Of:

Run 200m

10 x Air Squats

10 x Jumping Lunges

10 x Push Ups

Strength

Front Squat (10 x 3)

Every 60 sec for 10 rounds

3 reps increasing each round as long as form allows

Conditioning

Metcon (Time)

For Time:

100 x DU’s

80 x Ab mat Sit Ups

60 x Push Ups

40 x Wall Balls

20 x Box Jumps

10 x Ring Muscle Ups

20 x Box Jumps

40 x Wall Balls

60 x Push Ups

80 x Ab mat Sit Ups

100x DU’s


Friday 20/10/17


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: Alternate Push Ups & Strict Pull Ups

Strength

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

Every 90sec For 9 Rounds

Bench Press

*today we are building strength and focusing on hitting our numbers.

Work up to max 6 by 3rd set and try and keep increasing weight as long as form allows

Hero WOD

Javorek (Time)

3 Rounds For Time:

6 x Deadlifts

6 x Power Cleans

6 x Front Squats

6 x Push Jerks

6 x Back Squats

60/40kg


Thursday 19/10/17

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: Alternate empty barbell muscle cleans & goblet squat holds in the bottom

Strength Accessory

Back Squat (EMOM 15mins)

Min 1: 3 Back Squats (work to 3RM)

Min 2: 10 – 20 x Butterfly Pull Ups *scaled kip swings or low butterflies

Min 3: 200m Row (practice entrance into rower, power start, drive phase, pacing phase, finish phase, breathing and exit out of straps)

Spend 5 mins to work up to 3RM Back Squat before starting EMOM

Conditioning

Metcon (Time)

5 Rounds For Time:

5 x Clusters @60/40kg

10 x Burpees Over Bar

15 x Toes To Bar
20 min CAP


Wednesday 18/10/17


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: Alternate E/B OHS & Back Squats

Weightlifting

Squat Snatch (10 x 1)

Every 60 Seconds For 10 Rounds

1 x Squat Snatch

* Maintain % weight across all 9 sets.

* Round 10 is a BONUS round if your feeling good and want to go again.

75%

77.5%

80%

82.5%

85%

87.5%

90%

92.5%

95%

97.5% +

Conditioning

Metcon (Time)

4 RFT

5 Power Snatch 60/40kg

7 Overhead Squats

9 Bent Over Rows

12 Toes 2 Bar

100m Overhead Kettlebell carry 50m each arm 24/16kg
20min Time Cap


Tuesday Night Barbell

CrossFit Freaks – Barbell

add 2.5% from previous session if program has been completed before

A: Snatch (1 x 1)

2 x 3 @ 50%

2 x 3 @ 60%

1 x 3 @ 70%

2 x 2 @ 80%

2 x 1 @ 85%

1 x 1 @ 90%

B: Clean and Jerk (1 x 1)

2 x 2 + 1 @ 50%

2 x 2 + 1 @ 60%

2 x 2 + 1 @ 70%

1 x 1 + 1 @ 80%

2 x 1 + 1 @ 85%

1 x 1+1 @ 90%

C: Back Squat (10 x 10)

German Volume Training (GVT)

10 x 10 at 60%

resting precisely 90 seconds


Tuesday 17/10/17


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: Alternate E/B Thrusters & Walking Lunges

Weightlifting

Squat Clean + 2 Front Squats + Split Jerk (10 x 1 @%)

Every 90 Seconds For 10 Rounds

1 x Squat Clean

2 x Front Squats

1 x Split Jerk

* 1 Complex per 90 second round

* Maintain % of 1RM clean & jerk weight across all 9 sets.

* Round 10 = Bonus Round if feeling good and want to go again!?

70%

75%

77.5%

80%

82.5%

85%

87.5%

90%

92.5%

Go For It %

Conditioning

Metcon (Time)

For Time:

21 x HSPU’s

21 x Clean & Jerks @60/40

21 x Pull Ups

15 x Strict HSPU’s

15 x Clean & Jerks @70/50kg

15 x CTB Pull Ups

9 x Deficit HSPU’s

9 x Clean & Jerks @80/60kg

9 x Bar Muscle Ups

*Scaled;

HSPU = ab mats or decline push ups

Pull Ups = Ring Rows

CTB Pull Up: Band Assisted Pull Ups

Bar Muscle Up = Burpee Pull Up


Monday 16/10/17


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: Alternate E/B Squats & E/B Deep Deadlifts

Strength

Deadlift (3,2,1,3,2,1,3,2,1,1)

Every 90 Seconds For 10 rounds

Deadlift

*Maintain % weight across all 9 sets

* Round 10 is a BONUS round if your form is good and you want to go again.

3 – 75%

2- 77.5%

1 – 80%

3 – 77.5%

2 – 80%

1 – 82.5%

3 – 80%

2 – 82.5%

1 – 85%

1 – 87.5%

Run Conditioning

Metcon (Time)

Comlplete Each Distance For Time:

*These should be high intensity intervals so make sure to push hard on each set of running.

Interval 1:

Run 600m

Rest 45sec

Run 400m

Rest 30sec

Run 200m

Rest 2 Min

Interval 2:

Run 600m

Rest 45sec

Run 400m

Rest 30sec

Run 200m

Rest 3 Min

Interval 3:

Sprint 100m

Rest 1 Min

Sprint 100m

Rest 1min

Sprint 100m

Score = total time

*GOAL 1: Match your times in interval 2 from interval 1.

*GOAL 2: Each 100m sprint to get quicker.


Saturday 14/10/17


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: Alternate Push Ups & Strict Pull Ups

Warm-up

Strength

Shoulder Press (10 x 1 )

Every 90sec For 10 Rounds

Strict Press

*today we are chasing a PR get after it and stick the percentages in the build up.

80%

82.5%

85%

87.5%

90%

92.5%

95%

97.5%

100%

102.5%

Hero WOD

T.U.P. (Time)

15-12-9-6-3

Power Cleans, 135#

Pull-ups

Front Squats, 135#

Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
15-12-9-6-3

Power Cleans @61/43kg

Pull Ups

Front squats @61/43kg

Pull Ups


Friday 13/10/17

CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds Of:

Run 200m

10 x Air Squats

10 x Jumping Lunges

10 x Push Ups

Strength

Deadlift (10 x 1)

Every 90 Seconds For 10 rounds

Deadlift

*Maintain % weight across all 9 sets

* Round 10 is a BONUS round if feeling good and want to go again.

80%

82.5%

85%

87.5%

90%

92.5%

95%

97.5%

100%

102.5%

Partner WOD

Metcon (Time)

In Pairs Down & Back For Time:

50 x Deadlifts @100/65kg

40 x Partner Wall Balls

30 x Synchro Bar Facing Burpees

20 x Bar Muscle Ups

*If you want to tackle this workout alone half the reps and go for it!


Thursday BB

CrossFit Freaks – Barbell

Warm-up

Warm-up (No Measure)

4 alternating sets of

10 good mornings

6 tippy toe snatch pull – pause snatch drop

Weightlifting

Snatch high pull + 3 position snatch (3 x 1)

Load as far as technique will be challenged then perform 3 sets

Clean and Jerk (4 x (2+2) @ 80%)

High hang snatch high pulls – muscle snatch – behind neck press (4 x (5+1+5) 50%)

Front Squat (Find 3RM)

Bulgarian Split Squat (2 x 8 each leg)


1 2 3 51