WOD

Monday 19/2/18

CrossFit Freaks – CrossFit

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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:

3 x Slow Pull Power Cleans

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

* 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


Saturday 17/0/18


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


Friday 16/2/18


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


Thursday 15/2/18


CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m

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

a: Snatch (10 min EMOM 3,3,2,2,1,1,1,1)

* Warm up to 65% of 1RM Snatch for the first set (3 reps) 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 lift and the technique was good

* No sacrificing form for load here, clean, fast, technically sound reps.

IF YOU FEEL GREAT HAVE A 3-5min REST AND GO FOR A PB!

b: Hang Snatch Pull + Hang Squat Snatch (5 x 2)

Hang Snatch Pull + Hang Squat Snatch

Conditioning

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#


Wednesday 14/2/18

CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

10 Rounds 30sec On 15 sec Off

10m Shuttle Run

Clean High Pull

High Hang Squat Clean

Front Rack Lunges

Behind the neck press

x 2

Barbell Conditioning

a: Clean and Jerk (50 reps – 5 Unbroken sets of 10)

Set 1 @40%

Set 2 @45%

Set 3 @50%

Set 4 @55%

Set 5 @60%

Time Cap: 7 Minutes

REST 3 Minutes

Deadlift (50 reps – 5 sets of 10 reps Unbroken)

Set 1 @40%

Set 2 @45%

Set 3 @50%

Set 4 @55%

Set 5 @60%

Time Cap: 7 Minutes

Conditioning

Metcon (Time)

For Time:

10- 8- 6- 4- 2 x Ring Muscle Ups

20-16-12- 8-4 x KB Snatch @24/16kg

40-32-24-16-8 x Wall Balls @10/6kg

*Scaled For Ring MU: 10/10 x Ring Rows + Ring Dips, 8/8 etc


Tuesday 13/2/18


CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

8 Rounds 30 sec On 15 Sec Off

1-4 Row

5-8 Alternate between Squats and Jump Lunges

Open Up Hips with Band traction and get ready to squat heavy

Strength

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

Every 2 Minutes For 7 Rounds:

Back 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):

Back Squat (1 x Max reps)

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

Conditioning

Metcon (AMRAP – Reps)

2 Minutes ON 2 Minutes OFF x 6 Rounds:

Alternating between W1 & W2:

W1:

100m Sprint

Then AMRAP In Remaining Time Of:

9 x Thrusters @45/30kg RX+ 52.5/35kg

9 x Burpees Over Bar

W2:

15/10 x Calorie Row

Then AMRAP In Remaining Time Of;

9 x OHS @45/30kg RX+: 52.5/35kg

9 x Pull Ups RX+: C2B Pull Ups
* These are max effort SPRINT workouts, 2 minutes as hard as you can & 2 minutes to test how quick you can recover.

* In The END you would have completed 3 lots of each workout (W1 & W2)


Monday 12/2/18


CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

Prowler Push 10m x 2

Walking Lunges with Twist 10m x 2

Prowler Pull 10m x 2

Glute band walk 10m left 10m right

Barbell Warm Up

2 Rounds

5 Deep Deadlifts

5 High hang Muscle Cleans

5 Front Squats

5 Press

Weightlifting

Clean and Jerk Complex 1 (10 x 1)

1 x Deadlift

1 x Squat Clean

1 x Hang Squat Clean

3 x Push Jerks
Every 80 Seconds For 10 Rounds: Must Be Unbroken

* Warm up to 65% of 1RM of the weakest movement 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 lift and the technique was good

Conditioning

Metcon (Time)

For Time:

By In: 25 x HSPU’s RX+: Strict HSPU’s

Straight Into 2 Rounds Of:

25 x Power Cleans @52.5/35kg RX+: 60/45kg

25 x Toes To Bar

25 x Push Jerks @52.5/35kg RX+: 60/45kg

25 x Box Jumps @24′/20′

By Out: 25 x HSPU’s RX+: Strict HSPU’s
Scaling:

HSPU: Variations or Push Ups x2

Barbell: reduce weight as needed

T2B: Knees to Chest (practice Kip)


Saturday 10/2/18


CrossFit Freaks – CrossFit

Strength

Bench Press (5,5,3,3,3,1,1,1,1)

5- 70%

5-75%

3 – 80%

3- 82.5%

3- 85%

1 – 90%

1- 95%

1- 100%

1- 105%

Benchmark WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats


Friday 9/2/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30 On 15 Off

1-4 Row

5-6 Inch Worm 1( squat 1 Push Up)

7-8 Walking Lunges with Twist and elbow to ankle stretch

Strength

Sumo Deadlift (5 x 5 )

Partner WOD

Metcon (Time)

In Pairs, For Time:

80 x DB Snatches @22.5/15kg

40 x Synchro Burpees Over Barbell

60 x DB OH Lunges @22.5/15kg

30 x Synchro Burpees Over Barbell

40 x Double DB Thrusters @22.5/15kg

20 x Synchro Burpees Over Barbell

20 x Double DB Burpee Clean & Jerks @22.5/15kg

10 x Synchro Burpees Over Barbell

*Use KB’s @24/16kg if you dont have a DB’s


Thursday 8/2/18


CrossFit Freaks – CrossFit

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

Barbell Conditioning

a: Snatch + Hang Snatch + Snatch Balance + OHS (5 x 1)

Every 2 mins for 5 rounds x 1 rep

Build to 65% of your weakest movement.

b: Power Snatch (50reps (5 x 10 unbroken reps))

50 x Repetitions for quality in sets of 10 UNBROKEN

Perform at 40-60% of 1RM Power Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 9mins

15 Wall Balls 10/6kg

10 DB Snatch 22.5/15kg