Month: June 2017

Friday, 063017

Strength:

Back SqT – 1rm with 4 second + 3×3@85% with no pausing 

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Conditioning: 

3 rds 

800m run

30 kb swings 70/53

30 burpee box jump overs 24/20

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Post Class:

becomplete

1. Superset: 12-15 band scAp squeezes + 12-15 double db seated bent over rows + 12-15 seated bent over db fly’s 

2. Ghd barbell Back extension – 3 x 10 with 10 second hold on final rep of each set 

3. 5-7 min on upper thoracic. Lax balls double lax balls or thoracic ext drills 

4. Crossover Symmetry 

Thursday, 062917

#tbt to some amazingly fit folks getting after it for a weekend at CFF. 

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Team Thursday 

A. 0-10

42-30-18

Deadlifts 225/153

Hspu
B. 10-20

AMRAP 10

10 kb swings 70/53

10 box jumps

10/8 bike

Alt 1/1 
C. 20-30 max clean and jerk

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Modify workouts accordingly 

Wed, 062817

Greetings from Alaska!  Games training in full affect for Lynn. For instance, if that 1200lb Grizzly behind comes for us, she needs to outrun me 😊

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Fitness / Performance:

Weightlifting:
A. Front SqT – 3rm with 2 second pause hole each rep. + 2 x3 @90% w/ pause
Conditioning:

AMRAP 3

6 thrusters 105/73

6 hang power cleans 

6 burpees 

Rest 3 x 3.  Each round start on different movement 

Rest 3

3 min max cal bike 

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Post Class: 

Running:

Strength Development 

1. 600-800 warm up
2. 4 x 50 build ups. Walk back 
3. 6 x 400 on an easy 200 for your rest. The effort is hard at most. The short recovery allows for strength development as long as the pace isn’t too fast. Track your 400 splits. Each interval should be about the same. 
4. Easy 800 cool down

Tuesday, 062717

Teammate Tuesday? Who’s your favorite workout buddy? Post to IG and tag #cffteammatetuesday

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Fitness / Performance:

Strength:  

Weighted Pull-ups : 

1. 5×5 Chin-up: AHAP, 3 count down each rep +. 3×6 DB Row 30% Bench 1RM. + 3×15 Banded Face Pulls

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Conditioning:

10 tng power cleans 

1 min row 

Rest 4 min x 4 sets. Ascending in weight of heavy across. Athletes choice and feel for the day 

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Post Class : 

500m ski erg repeats x 5; rest 3 min 

Monday, 062617F

Go there!

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Announcements:

A. Today kicks off our 4:30p class added to the schedule. 

B. CF Kids begins next week. Stay tuned for flier!

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Fitness:

A. 5 rds 

5 shoulder to overhead 135/93
10 c2b pull-ups
15/12 cal bike 

Rest 1 min between 

B. Gymnastics / Running from below ; weakness 

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Post Class Options:
Gymnastics
Every 2 min x 14-20 min.  Complete 2-3 eccentric negative hspu 
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becomplete: 

1. DB SA row 5-7 reps each x 3 sets – 1 seconds pause top each rep 

2. 3 rds; 8-10 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes 

3. bodyweight, single leg lateral step ups 14-16 reps each leg x 3 sets at tempo 

4. accumulate 3 min in each split

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Running:

Speed Development 

1. 600-800 easy warm up

2. Drills: 1 of each: high knee. Heel to butt. Skipping. Build up x 3. All barefoot 

3. 8 x 100 fast, recovery is an easy 100 plus 60 seconds. Run these without losing form. 

4. Cool down 600 easy

Monday, 062617P


Go there!

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Announcements:

A. Today kicks off our 4:30p class added to the schedule. 
B. CF Kids begins next week. Stay tuned for flier!
_______________________
Performance:

Strength

A. Strict Press – 5RM + 1×5@90%

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Conditioning:

5 rds 

5 shoulder to overhead 185/113
10 c2b pull-ups
15/12 cal bike 
Rest 1 min between rounds 
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Post Class Options:

Gymnastics

EMOM x 10 (strict HSPU – 3-5 rep range, so adjust height / weight accordingly) 

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becomplete

1. DB SA row 5-7 reps each x 3 sets – 1 seconds pause top each rep 

2. 3 rds; 8-10 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes 
3. bodyweight, single leg lateral step ups 14-16 reps each leg x 3 sets at tempo 
4. accumulate 3 min in each split
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Running:
Speed Development 
1. 600-800 easy warm up
2. Drills: 1 of each: high knee. Heel to butt. Skipping. Build up x 3. All barefoot 
3. 8 x 100 fast, recovery is an easy 100 plus 60 seconds. Run these without losing form. 
4. Cool down 600 easy

Sat, 062417T

Teams Saturday 

Teams of 2 

A. Weight; 1 athlete snatches + 1 hang

Cleans to jerk : both max in adds together – 1 bar per team

In 16 min 

Rest 2 

B. AMRAP 10 alt 1/1-

10 wall balls 

8 burpees 

6 hang power cleans 155/103

Rest 3 min 

AMRAP 8

50 cal bike 

75 kb swings 70/53

100 du each 

Sat, 062417

Women’s registration almost sold out for the Burner. Get in while you can!

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Weightlifting:

a. Snatch; 10 x 1 @80-83%; 10 for 10 is goal ; Rest between <2 min 

OR

b. Hang Clean (athlete choice to power or squat) + Push Jerk ; EMOM x 10 ; starting 65-70% of 1RM ; ascending accordingly per athlete, for the day

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Conditioning

2 rds 

50 wall balls 

40 burpee box jump overs 24/20

30 ghd situps 

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Post Class: 

becomplete

1. 5 rds NFT – 50’ HEAVY sled push + 50’ rope sled pull 

2. Ring Support holds :15-:20 holds x 6 rds; rest accordingly. Those with proper positioning and great support, can add a little weight here. 

3. Seated Plate Overhead Tricep Extensions: 8-10 reps x 3-4 sets 

4. Crossover Symmetry Protocol / Banded Scap Work 

Friday, 062317F

A huge congrats to Brian Irwin on his 1000th CrossFit workout here at CrossFit Free. Quite the milestone, with a great little tester to welcome him this am. 
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Fitness:

A. Back Squat – 1rm @33X1
*building on prior weeks 
B. Running clock 
AMRAP 5 – ladder of 1/1,2/2,3/3….. etc 

Burpee Pull-up 

Power Clean 155/103-135/93-113/83

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Post Class:
becomplete: 
1. Superset: 12-15 band scAp squeezes + 12-15 double db seated bent over rows + 12-15 seated bent over db fly’s 
2. Ghd barbell Back extension – 3 x 10 with 10 second hold on final rep of each set 
3. 3 min double lax ball on upper back
4. Crossover Symmetry 

Running:

Strength Development

Warm Up:

400-600 easy

2 x 100 buildups barefoot, slow run back

Calf rollout

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Main Set: To be completed on track or grass just inside lane 1

2-3 x 1 mile repeats(fast straights – moderate effort on turns), recovery is 2-3 minutes. The key here is to feel a change in the effort from the straights to the turns but always keep running. I don’t want you to toggle from fast to easy.

Cool down: 800 easy(half barefoot)

Calf rollout

Friday, 062317P

A huge congrats to Brian Irwin on his 1000th CrossFit workout here at CrossFit Free.  Quite the milestone, with a great little tester to welcome him this am. 

______________________________

Performance:

A. Back Squat – 1RM @33X1 

*building on prior weeks 

B. Running clock 

AMRAP 5 – ladder of 1/1,2/2,3/3….. etc 

Muscle Up

Power Clean 205/133 – 185/123 – 155/103

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Post Class:

becomplete: 

1. Superset: 12-15 band scAp squeezes + 12-15 double db seated bent over rows + 12-15 seated bent over db fly’s 

2. Ghd barbell Back extension – 3 x 10 with 10 second hold on final rep of each set 

3. 3 min double lax ball on upper back

4. Crossover Symmetry 

#

Running:

Strength Development

Warm Up:

400-600 easy

2 x 100 buildups barefoot, slow run back

Calf rollout

#

Main Set: To be completed on track or grass just inside lane 1

2-3 x 1 mile repeats(fast straights – moderate effort on turns), recovery is 2-3 minutes. The key here is to feel a change in the effort from the straights to the turns but always keep running. I don’t want you to toggle from fast to easy.

Cool down: 800 easy(half barefoot)

Calf rollout

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