Functional Freedom III

Buy In: 

200 M D-Ball Run (60/40) (40/30) 

Into..

20 Deadlift -5 HSPU *scaled=(STOH 35/25) 

15 Deadlift -10 HSPU (STOH 35/25) 

10 Deadlift- 15 HSPU (STOH 35/25) 

5 Deadlift - 20 HSPU (STOH 35/25) 

Weight for deadlift ladder: 

(185/125) (115/65)

(225/155) (135/95) 

(275/185) (155/105) 

(315/205) (185/125) 

Athletes will begin at the start line outside. On 3 2 1 Go, one athlete will pick up d-ball and both will begin running. The ball may be switched as many times as needed. Ball can be dropped at the start line after 200 m run.

Both athletes must be beside barbell to begin deadlifts. After each set of deadlifts & HSPU (STOH) barbell will be rolled to next square and loaded with following weight.

After the last set of HSPU (STOH) athletes must run to the finish line. Time will be recorded once both athletes pass the line.

Movement Standards: 

HSPU= Athelete must have a flat surface. At the top of each rep, butt must be OFF the wall. Both heels must be on wall at the top of rep. 

STOH= Arms must be locked out at top of rep. Dumbells must come down to shoulders for every rep. Hips and knees must be compeltely locked out at the top of rep. 

Deadlifts= Barbell must have clips on for reps to count. Hips and knees must be locked out at the top of rep, both sides of the plates must touch the floor before the next rep. 

Event 2: American Dream WOD

In 3 Min..

Max reps partner wall ball (20/14) (14/10)-1 min transition-

In 3 Min..

Max reps double unders *Scaled (single unders)

*one partner works while the other rests

-I min transition-

In 2 Min..

Max bar muscle ups

Scaled *hanging toes above hips

*one partner works while the other rests

Partner wall balls= Athletes must take turns when completing wall balls. For example: partner one tosses wall ball and partner 2 catches and tosses wall ball- this continues. Must be below parallel, middle of wall ball must hit clearly above line. 

Partners must take turns on double unders/ single unders. One is resting while the other is jumping.

For RX: Bar muscle ups must be done one athlete at a time. If athlete can not perform BMU or can no longer perform BMU, chest to bar pull-ups are accepted but will be scored lower than a BMU. Elbows must be completely locked out at the top of each rep. 
Scaled= athletes must perform toes above hips one partner at a time. Toes must go behind rig during each rep. Toes must clearly pass above hips. 

Event 3: Freedom Pullers 

21-15-9 

Ski Cal 

Alt. Dumbell Snatch (50/25) (35/25)

*After every set complete 10 synchro bar facing burpees.

If you finish before 9 minutes, athletes may begin Part 2 (Max Clean). Bar may be preloaded before part 1.

Movement Standards: 

All reps on ski and snatch may be split as needed. Arm must be completely locked out on snatch, hips and knees locked out. Both heads of the dumbell must touch florr. 

Burpees must be completed together, RX must have both feet off the ground at once. Scaled can step over bar. Both feet must go over the barbell not around. Synchro will be determined when both atheltes chests are on the floor at the same time. 

1 Rep Max Clean 

Atheltes will have the remaining time on the 12 Min clock (after Freedom Pullers Part 1) to establish a 1 rep Clean. 

Max weight of each athlete will be combined for score. 

Movement Standards:

Barbell can be preloaded before part 1. 

Bar must come from the floor. 

Squat and power okay. 

Athelete must show full control at standing position for rep to count. (Knees and hips locked out)