FREEDOM CLASSIC

EVENT 1 / RELAY

For time:
40 Calorie Row
80 Double-unders / 80 Single-unders (scaled)
800m Run

Time cap 16 minutes

EVENT DESCRIPTION

Event 1 begins with both athletes behind the rower standing tall. At the start of the clock, athlete 1 will get onto the rower and begin their 40 Calories. Once the monitor displays 40 calories, athlete 1 may get off the rower and go to the designated area where they will begin 80 double-unders, at which point athlete 2 may begin to row 40 caloires. Once athlete 1 completes 80 double-unders, they will begin their 800m run, at which point athlete 2 may begin their 80 double-unders upon completion of their 40 caloire row (until the monitor dispays 80 calories.) When athlete 2 completes 80 double-unders, they will begin their 800m run. The workout is completed when both athletes return to their desgnated area.

*This event is scored as the time it takes Athlete 1 to complete the 40/80/800m, PLUS the total time for the event.

example: Athlete 1 = 7:35 + event 1 total time = 15:05, Event 1 score is 22:40

MOVEMENT STANDARDS

Row : The monitor must start with 0 calories displaying. Athlete 1 may not get off the rower until the monitor displays 40 calories. Athlete 2 may not get off the rower until the monitor displays 80 calories.

Double-under: These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes MUST use their own ropes.

Run: N/A

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EVENT 2 / LADDER

For time:
10-8-6-4-2 reps for time:
Thruster

Time Cap 6 minutes

Rx
Men
10 reps at 135lb
8 reps at 155lb
6 reps at 185lb
4 reps at 205lb
2 reps at 225lb

Women
10 reps at 85lb
8 reps at 105lb
6 reps at 115lb
4 reps at 125lb
2 reps at 135lb

Scaled
Men
10 reps at 95lb
8 reps at 115lb
6 reps at 135lb
4 reps at 145lb
2 reps at 155lb

Women
10 reps at 65lb
8 reps at 75lb
6 reps at 85lb
4 reps at 95lb
2 reps at 105lb

EVENT DESCRIPTION

Event 2 begins with both athletes behind their plate stack (starting area) standing tall. At the start of the clock, athlete 1 will make their way to the barbell and begin their 10 thrusters. Upon completion of the 10th rep, athlete 1 will make their way to starting area where a hand tag will release athlete 2, and allow them to make their way to the barbell to begin their 10 thrusters. Upon completion of the 10th rep, both athletes may begin to put the next appropriate load onto the barbell. Once the correct load is on, and athlete 2 returns to the starting area, athlete 1 may begin working on the set of 8 thrusters. Athletes will continue in this fashion until all of the allotted reps are completed or until the time cap has been reached.

*This event is scored as the time it takes to complete all the given reps OR as the total amount of reps completed at the time cap.

MOVEMENT STANDARDS

Thruster : This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. A front squat and jerk is NOT permitted.

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EVENT 3 / CHIPPER

Rx
For time:
50 Synchronized wallball shots (20/14)
25 Synchronized toes to bar
25 Synchronized burpee box jump overs (24/20)
25 Chest-to-bar pull-ups (while partner hangs)
25 Synchronized overhead squats (95/65)

Scaled
For time:
50 Alternating wallball shots (20/14)
25 Synchronized knees to chest
25 Synchronized burpee box step overs (24/20)
25 Sumo deadlift high pull (75/55) (while partner hangs)
25 Synchronized overhead squats (75/55)

Time cap 10:00

Event 3 begins with both athletes in the starting area standing tall. At the start of the clock, athletes will make their way to the med ball and begin their 50 synchronized wallball shots. Athletes will share 1 target and 1 ball. A rep is completed when athlete 1 performs a wallball while athlete 2 performs an air squat in synchronization. Upon catching the ball, athlete 2 performs a wallball while athlete 1 performs an air squat in synchronization. This will be done back and forth in a continuous fashion until 50 reps are completed. Athletes will Then move to the pull-up bar where they will complete 25 synchronized reps of toes to bar on the same bar. Once the toes to bar are complete, athletes will move to the side by side boxes where the will complete 25 synchronized burpee box jump overs. Next, the athletes will move back to the pull-up bar where they will work through 25 reps of chest-to-bar pull-ups, breaking up the reps how they choose while the other partner hangs. Finally, the athletes will move to the barbells to complete 25 synchronized overhead squats. Upon completion of the last rep, athletes will finish by returning back to the starting area.

*This event is scored as the time it takes to complete all the given reps OR as the total amount of reps completed at the time cap.

MOVEMENT STANDARDS

Wallball shots : In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specifed target. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball o the oor is not permitted. The center of the ball must hit the face of the target at or above. If the ball hits under the target or doesn’t touch at all it is no rep. In the air squat, hip crease below knee, and stand to full extension. If both athletes do not meet depth simultaneously, it is a no rep.

Toes to bar : In the Toes to bar, the athletes must go from a full hang to having the toes touch the pull-up bar at the same time. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together. The arms can be bent or straight.

Burpee box jump over : The burpee box jump-over starts with the athletes facing the box while touching their chest and thighs simultaneously to the ground, and finishes with the athletes jumping over the box. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athletes may jump on top of the box using a two-foot landing and then jump or step down to the other side, or the athletes may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athletes must use a two-foot landing.
Each rep is counted when the athletes lands on the ground on the opposite side, where they may begin their next rep.

Chest-to-bar pull-ups : This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. Reps will ONLY be counted when the other athlete is hanging from the bar.

Overhead squat : The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. The barbell must come to a full lockout with the hips, knees and arms fully extended, and the bar directly over the middle of the body. In order for the reps to count, athletes must be synchronized. On every rep, both athletes must hold the top position with the barbell locked out overhead, and the hips, knees and arms fully extended, at the same time. Both athletes must reach full depth at the bottom of the squat, but there is no requirement for them to be at the bottom at the same time.

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10.11.17

Wednesday

A.
4 Sets:
3 Skin the Cat
5 Forward somersault
10 Pistols
:20 L-sit from rings

B.
Every minute on the minute for 10:00
1 – 15 Bench Press (135/95)
2 – 15/10 Calorie Row

Immediately into

C.
Every minute on the minute for 10:00
1 – 10 Ring dips
2 – 15/10 Calorie Row

D.
3 Sets:
15 Windshield wipers/side
Rest as needed

10.10.17

Tuesday

A.
4 Sets:
Deadlift x 5 @ 30X0 tempo
Filly Press x 5/side @ 31X1 tempo

B.
Every 4 minutes for 36:00
1 – 600m Run
2 – 60 Double-Unders + 15 Handstand Push-Ups
3 – 15 Wallball shots (20/14) + 12 DB Deadlift (50/35) + 9 Burpee box Jump overs (24/20)

C.
3 Sets:
Weighted plank x 1:00
Rest 1:00

Monday Morning ReMinders 

10.9.17

Happy Monday Freedom Fam. 

We are gearing up for the Freedom Classic on October 21st. Please get registered ASAP. If not competing, we can use the help!! Please sign up to volunteer when you check in. 

This weekend….

Saturday- Open Gym 8-1130am

Sunday- 10am track workout at BBP followed by softball. Bring drinks and stuff. 😉