WOD

Friday 2/3/18


CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

Prowler Push 20m

Walking Lunges 20m

Prowler Pull 20m

Empty Barbell

Deep Deadlifts x 10

Good Mornings x 10

Strength

Deadlift (10 x 2)

Every 70 Seconds For 10 Rounds:

2 x Deadlifts

*Reset at the bottom, no touch & go today.

* Start at 60% and build up through out the 10 rounds

* Quality Reps, Dont Push Bad Technique.

Partner WOD

Metcon (Time)

In Pairs, 3 Rounds For Time:

20 x Synchronised DB Snatch @22.5kg/15kg

20 x Synchronised Wall Balls @9/6kg

20 x Synchronised Single Arm OH DB Lunges @22.5/15kg

Scaled: 15/10kg DB’s


Thursday 1/3/18


CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

5 Minutes To Practice:

DB Snatch, Alternating Hands In The Air But Below Your Face

*Goal is to improve efficiency for the open

* Start light before grabbing the bigger weights (Rxd: 22.5/15kg)

* Practice the range of motion with real light weights if you cant alternate in the air.

Weightlifting

Snatch (10 x 2)

Every 70 Seconds For 10 Rounds:

2 x Snatch

*No Pause on these snatches this week.

* Start @60% of 1RM & Build Up.

* 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

* Todays focus is moving well, not crazy, building confidence across all these movements & learning to control our breathing.

#OpenReady #NoStress

*In the end it is just another workout like you do every other day.

a: Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

10 x Power Snatches @35/25kg

3 x Bar Muscle Ups
Rest 2 mins

b: Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

8 x Alt DB Snatches @22.5kg/15kg

8 x Burpee Box Jump Overs @24″/20″
Rest 2mins

c: Metcon (AMRAP – Reps)

3 Minute AMRAP:

Calorie Row
2min Rest

d: Metcon (AMRAP – Reps)

3 Minute AMRAP:

Rope Climbs


Wednesday 28/2/18


CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

10 x 10m shuttle run Backwards

Band warm up

10m each way

10 kicks each side

10 glute bridges

x 2

Barbell duck walks 10 step back and forth

Strength

Back Squat (10 x 2 )

Every 70 Seconds For 10 Rounds:

2 x Back Squats

*With a 2 Sec pause in the bottom.

* Start @60% of 1RM & Build up over the 10 rounds.

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

& you were confident with how it looked.

Conditioning

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
45/30kg


Tuesday 27/2/18


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:

3 x Bench Press

*4sec down + 1 sec pause then push hard up

* 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


Monday 26/4/18


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:

2 x Slow Pull Squat Cleans

**(2 second tempo pull to the knee & then GO!)

* 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


Saturday 24/2/18


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


Friday 23/2/18

CrossFit Freaks – CrossFit

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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 ????


Thursday 22/2/18

CrossFit Freaks – CrossFit

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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:

3 x Squat Snatch

** (With A 2 Sec Pause In The Catch Position

* 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


Wednesday 21/2/18


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:

3 x Split Jerks

** (With A 1 Sec Pause In The: Bottom Of The Dip, The Catch & The Finish Position)

* 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


Tuesday 20/2/18


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:

5 x Back Squats

**With A 2 Second Pause In The Bottom

*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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