Month: October 2017

Tuesday, 103117

Matty V

#

  • Dates for Clinics coming soon
  • Reminder Open Gym is 8a-12p on Sunday. Join us!
  • Make sure at follow and check @crossfitfree on Instagram and FB. We will have sold info a well 

#

A. Hang Snatch pull + hang power snatch + 3 second hold in catch snatch + ohs with 3 second pause in hole – to heavy rep , approx 10% from what feels to be max today x 3 reps   ; in <15 min

B. Happy Halloween 

AMRAP 17 

10 t2b / weighted abmat sit-ups *maybe use same DB above depending

3 db manmakers 50/35

1 legless rope climbs / rope climb 

 

#

Post Class: 

becomplete:

1. 3×20 reverse hyper at light % for flush 

2. 10-12 min of shoulder rehab work m

3. Weighted plank – 3×1 min 

4. Ring support planks – tabata x 8. :20 on :10 off 

5. 10 slow controll ring skin the cats

6. Single leg band hamstring pull 10 reps x 3-4 sets each side 

 

Monday, 103017

All: 

A. SqT Snatch – 3×5 @ last weeks 10 rm

Or

A. Ohs – heavy 3 rep at 23X1  

C. 3 rds 

25/20 cal bike

25 wall balls

25 power snatches 75/53

75 double unders 

Rest 1 minute between rds 

#

Post Class: 

Becomplete:

1. 240′ single arm plate push. Push , bear crawl / spyder walk forward push again etc 

2. Db single arm press while in lunge position. 6-8 reps x 4 sets each side 

3. Banded rows 12-15 reps x 3 sets ; while in full squat 

4. 10-15 min of lever / plank progressions

5. 10 min of scrap work

Saturday, 102817T

Teams of 2:

A. 0-10 min 

100 OHS 75-53

100/80 cal bike 

Rest til 12

B. 12-20- AMRAP 8

Alt rds 

100m run 

10 push-ups 

Rest 2 min to 22

C. Afap 

400m farmers carry 70/53’s kb or db’s

1k row (alt 250m)

400m buddy Carey 

1k row (alt every 250m) 

Saturday, 102817


Fitness / Performance: 

A. Weighted chin-ups – 6×4

B. 4 rds 

400m run

20 push-ups 

10 deadlifts 225/153 

#

Post Class: 

1. Sled push – 50′ x 8-10 – heavy but with speed 

2. Farmers Carry – 5-8x100m shuttle unbroken AFAP. So each 100m has to be unbroken.   Complete 5-8 – afap *athletea choice how many 

3. L-sit progressions or holds – accumulate 2-3 min depending your ability level 

Friday, 102717

Wyman

#

A. Back SqT – heavy 3 rep in 5-6 sets above 70% and done every 2 min approx

B. 4 rds 

6 double hang KB power cleans 70/53’s 
30′ double front rack kb lunge (10 steps alternating) 

6 KB’s shoulder to overhead
30′ double front rack kb lunge 

***alt if class is to busy 

****db’s allowed as modification and recommended for traditional fitness Phase folks 

#

Post Class:

Running Progrsmming : Day 2 of week

1. Warm Up 1

– 400 easy – 50m build x 4

2. Warm Up 2

– 3 of each: high knees -heel to butt – skipping, walk back

3. Main Set 1

– 800 – 1200 – mile: recovery is 75% of your work interval time. Effort is strong to low end fast. Your 1st 800m time should be about 6-12 seconds faster than you 800m split for the mile. 

4. Main Set 2

– 5 x 50m build ups – walk back

5. Cool Down

600 easy

#

Becomplete:

1. lunge positioning change plate squeezes Press out front. 3 sets of 10. *lunge position palms pushing together into a plate and slowly press it out all the way in front of u and return it to your chest.   

2. Barbell Row (use landmine or towel) set up bar one end on ground with something on or in landmine and elevate urself. So your rowing from a different plain. 6-8 reps x 4 sets 

3. Accumulate 4 min in split position on wall

4. Crossover symmetry 

Thursday, 102617


Reminder: tonight is our Halloween party starting following the 5:30p class.  Everyone is welcome, family kids etc. COSTUMES ARE REQUIRED. A nice get-together with the community.  Anyone willing to bring some snacks / food to help out; it will be greatly appreciated. 

_

With that, 5:30p Class ONLY. 

#

Teams of 2 

a. afap 

50 clean and jerks 185/123-113

100 / 80 cal bike 

10 min cap 

rest 3-4 min for clean / set ups 

b. afap

50 burpee box jump over 30/24 

100 db Snatch 50/35

200 double unders 

100 t2b 

50 slam bags over shoulder 80/60

Wed, 102517F

Sarah with 407# Deadlift PR

#
A. Strict Press, heavy 5 rep, heavy 3 rep, then 1.1.1 to max or near for the day 

B. AMRAP 20 of,
10 pull-ups 

3 wall walks 

100m shuttle run  

#

 Post Class:

1. 7 min clock ; transitions at 60%. 30′ heavy yolk walk + 4 sandbag over shoulder 150/100 – modify accordingly

2. Heavy Banded rows 8-10 reps (dual) x 4 sets 

3. Ring support holds. – building towards tabata x 8. Starting point should be reverse tabata, :10/:20. Find your spot for sustainability 

4. Crossover symmetry 

Wed, 102517P

Sarah with 407# Deadlift PR

#

A.  Strict Press, heavy 5 rep, heavy 3 rep, then 1.1.1 to max or near for the day 

B. AMRAP 20 of,

10 c2b pull-ups, 

10 hspu 

100m shuttle run  

#

 Post Class:

1. 7 min clock ; transitions at 60%. 30′ heavy yolk walk + 4 sandbag over shoulder 150/100 – modify accordingly

2. Heavy Banded rows 8-10 reps (dual) x 4 sets 

3. Ring support holds. – building towards tabata x 8. Starting point should be reverse tabata, :10/:20. Find your spot for sustainability 

4. Crossover symmetry 

Tuesday, 102417

#teammatetuesday! Post your teammate Tuesday on social media with hashtag #cffteammatetueaday

#

Fitness / Performance:

A. Deadlift – climb to heavy single for the day. NOTHING FORCED!

B. :30 sprint stations with :10 transition between stations

 rower
:30 box jumps (no opening hip)

:30 alt pistols (*use of progressions is ok)

:30. No push burpees 

Rest 4:30 min between rds x 4-5 rds 

#

Post Class:

1. 3×15 weighted ghd situp

2. 3×25 reverse hyper @20% back squat

3. Russian med ball twist. 4 x 10-12 rotations 

4. Waiters Carrys. Light and controlled 60′ sections x 3-4 each side 

5. Crossover Symmetry 

Monday, 102317F


Are you doing your post class scap work daily?

#

Thursday is our Halloween party at CFF. 6:30p. Join us!

#

Fitness:

A. OHS ; 5rm @31X0
B. AMRAP 11 
15 wall balls 

30 double unders  / 60 single unders 

15 pull-ups 

30 double unders / 60 singles 

15 kb swings 53/35

#

Post :Class

becomplete:

1. max l Sit hold – from rig 
2. Strict t2b 3-4 x 8-10 reps
3. 2 rds of, 25 pvc dislocates + 20 banded scap squeezes + 12 belly to wall invested shrug 
4. single arm rear bent over fly’s 6-8 reps x 3-4 sets each side 
5. Crossover Symmetry
#
Running:
Session 1
1. Warm Up

– 800 easy

– 5 x 50 build ups – walk back

2. Main Set 1

– 200 fast on 30sec followed by a 400 strong on 2min. Repeat this 6x

– The key here is to really push the 200m, rest a small amount and then strong(not all out) on the 400. This will require you to hold form but running relaxed and not over the edge. Form is critical – I don’t want you to push to a point where you muscle it to finish

3. Main Set 2

– 1200m as strong straights – easyturned 

4. Cool Down

– 400-600 easy

Scroll to Top