WOD

Thursday 25/1/18

CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes To Practice:

Anything with a KETTLE BELL

Snatches, Cleans, Jerks

Double or Single KB

Start light before grabbing the bigger weights

Weightlifting

Squat Clean (10min EMOM x 2reps)

2 x Squat Cleans (reset between reps)

* Warm up to 65% of 1RM Clean before starting EMOM.

* 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 clean.

Conditioning

Metcon (Time)

For Time:

12 x Deadlifts @120/80kg

24 x Double KB Push Press @24/16kg

48 x Box Jumps @24′/20′

400m Run

48 x Box Jumps @24′/20′

24 x Double KB Push Press @24/16kg

12 x Deadlifts @120/80kg

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


Wednesday 24/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes To Practice:

False Grip Toes To Rings – Beginners/Intermediate

False Grip Pull Ups – Intermediate/Advanced

False Grip Strict Muscle Ups – Advanced

* This is an important grip to practice for you guys wanting your first ring muscle up whether it is strict or kipping.

Barbell Conditioning

1a: Metcon (Weight)

Thrusters – 50 x Repetitions for quality in sets of 10 UNBROKEN

Perform at 40-50% of 1RM Thruster

Time Cap: 7 Minutes
REST 3 Minutes

1b: Metcon (Weight)

Hang Power Snatches – 50 x Repetitions for quality in sets of 10 UNBROKEN

Perform at 40-50% of 1RM Hang Power Snatch

Time Cap: 7 Minutes

Conditioning

Metcon (Time)

5 – 10 Minute Practice of Gymnastic Movements Below Then..

5 Rounds For Time:

15 x Toes To Bar

10m HS Walk or 10 x HSPU’s

5 x Ring Muscle Ups

RX+ 6 Rounds.

*Scaled – kipping leg raises, pike push ups, strict ring pull ups

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


Tuesday 23/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes To Practice;

Toes To Bar

* Getting your first rep or linking reps or learning to control your breathing in the movement.

Strength

Back Squat (8,6,4,3,3 + M.E)

1 x 8 @75%

1 x 6 @77.5%

1 x 4 @80%

2 x 3 @85+%

1 x AMAP @75% (As Many As Possible)

Conditioning

Metcon (Time)

For Time:

1000m Row or 800m Run

80 x Wall Balls

60 x Pull Ups

40 x Burpees

20 x HSPU’s RX+ Strict

10 x Power Cleans @80/55kg RX+ 100/70kg

Time Cap: 22 minutes

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


Monday 22/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes To Practice:

Free Standing Handstand Holds

* TIPS: weight in your finger tips, squeeze your bum & tuck your pelvic floor in.

* You can practice these on the wall by bringing your feet off slowly

* If you are good at them then try 20sec ON – 20sec OFF Intervals.

Weightlifting

Squat Snatch (10 min EMOM x 2reps)

2 x Squat Snatches (reset between reps)

* Warm up to 65% of 1RM Snatch before starting EMOM.

* 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

a: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

9 x Thrusters @42.5/30kg

35 x DU’s

rest 2 mins

b: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

9 x Power Snatch @42.5/30kg

3 x Bar Muscle Ups

Rest 2 Min

c: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

14 x DB Snatch @22.5/15kg

7 x Burpee Box Jumps

Rest 2 Min

d: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

15-12-9-6-3 reps of;

Overhead Squats @42.5/30kg

Bar Facing Burpees

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


Saturday 20/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds Of 20sec ON 10sec OFF:

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-6: Banded Good Mornings

Rounds 6-8: Empty Bar Shoulder Press

Strength

Metcon (Weight)

Every 6 Minutes For 4 Rounds:

5 x Strict Press @70-75%

5 x Deadlifts @70-75%

20-30 Sec Top Of Ring Dip Hold

20-30Sec Bottom Of Ring Dip Hold

* Focus on quality & give yourself a bit of time between each movement.
record Deadlift weight and Strict -Press in comments

Benchmark WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#


Friday 19/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

25 x Air Squats

20 x Lunges

15 x Kip Swings

Run 200m

Stamina

Metcon (No Measure)

For Quality:

800m Sled Drag,

* Walking Flat Footed @30/20kg with the STRAP AROUND YOUR HIPS.

* With A Mini Band Around The Top Of The Knees

* Change forwards to backwards every 200m

* This will burn but try not to stop to often.

*If you don’t have a mini band use a skinny band and tie it up.
*If there is more than 2 people on a sled alt. with heavy farmers carry

Partner WOD

Metcon (Time)

In Pairs, For Time: 30 Minute Time Cap:

30 x Thrusters @50/35kg

60 x DB Snatch @22.5/15kg

120 x Double Unders

30 x HSPU’s

30 x Hang Clean & Jerk @50/35kg

60 x Calories (Bike or Row)

120 x Double Unders

30 x HSPU’s

30 x Burpees Over Bar

60 x OHS @50/35kg

120 x Double Unders

*If your by yourself half the reps and make it a 20 Minute CAP.

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 BB 18/1/18


CrossFit Freaks – Barbell

Weightlifting

1a: Snatch (2 x 1 @90%)

Work to 90% of your 1RM Snatch for a single. Then complete 2 sets of Snatch + 2 OHS Squat in the exercise below.

1b: Snatch + 2 OHS (2 x 1)

Snatch with a 2 second pause in the catch + 2 x OHS
Drop the weight for 1 Snatch + 2 Pause OHS by 20kg down if heavy Snatch single is above 100kg. Hold Pause for 5 seconds. Drop the weight for 1 Snatch + 2 Pause OHS by 15kg down if heavy Snatch single is below 100kg. Hold Pause for 5 seconds.

2: Back Squat (3 x 5)

Work to 65% of your 1RM Back Squat for 1×5. Then decrease weight for Drop Sets 2×5.

Complete work set of 5 reps in under 7 seconds and the two Drop Sets of 5 Reps in under 5 seconds.

For Drop Sets 2×5, decrease weight by 15kg if heavy Work Set of 5 is above 150kg.

For Drop Sets 2×5, decrease weight by 10kg if heavy Work Set of 5 is below 150kg.

Superset

3a: Shoulder Press (4 x 3)

Work at 50% of your 1RM Clean & Jerk for the Press.

3b: Bent Over Row (4 x 8)

Work at 65% of your 1RM Snatch for the Row.

Superset

4a: Back Extension (2 x 45sec)

Hold Plate for weight

4b: Barbell Rollouts (2 x 10)

Setup a barbell with a plate on both sides. Setup with your hands just wider than clean grip and start with your knees on the ground, facing down towards the floor. Roll out and back as if using an ab wheel.


Thursday 18/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute Practice:

Hand Stands;

Freestanding Holds, Nose To Wall Holds, Normal Holds or HS Walking

Weightlifting

Clean and Jerk (8 x 2)

Every 80 Seconds For 8 Rounds

2 x Clean & Jerks *Reset In Between

* Warm up to 65% of 1RM Clean & Jerk before starting EMOM.

* 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 clean.

Conditioning

Metcon (Time)

3 Rounds For Time:

9/6 x Ring Muscle Ups

12 x Power Snatch @50/35

15 x Calorie Row

Scaled** for muscle up is burpee ctb, pull up or knees to chest

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


Wednesday 17/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes of Double Under Practice:

No more then 200 Reps.

Barbell Conditioning

Today’s goal is barbell cycling with perfect reps no matter the weight or fatigue level and good volume of gymnastics, practice makes perfect challenge the movement and the level you are at for the movement. Whether its trying butterfly pull ups now or linking more HSPU’s together or doing un assisted pistol squats. Challenge yourself!!!

1: Power Clean (5 x 10)

Power Clean – 50 x Repetitions for quality in sets of 10 UNBROKEN

Perform at 40-50% of 1RM Power Clean

Time Cap: 7 Minutes

2: Push Jerk (5 x 10)

Push Jerks – 50 x Repetitions for quality in sets of 10 UNBROKEN

Perform at 40-50% of 1RM Push Jerk

Time Cap: 7 Minutes

Gymnastics WOD

5 – 10 Minute Practice of Gymnastic Movements Below Then..

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 x Pull Ups

10 x HSPU’s

10 x Pistol Squats
Scale movements if needed


Tuesday 16/1/18


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m

20 x Goblet Squats @24/16kg

Run 200m

20 x Overhead Single KB Lunges

Row 250m

Strength

Front Squat (8,6,4,3,3 + M.E)

75%

77.5%

80%

85%

85%+

80% Max Effort

Conditioning

Metcon (4 Rounds for reps)

4 Cycles Of 2 Minutes ON 2 Minutes OFF:

15 x Thrusters @42.5/30kg

10 x Bar Facing Burpees

Max Calories on the Rower
*count all reps each round