Month: March 2018

Friday, 033018

Buddy week is coming! Next week, spread the word.

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A. Hang squat snatch starring 50-60% climbing 5-10 lbs each jump

B. Amrap 8

3 strict hspu / kipping / 1 wall walk *deficit for those who can

6 box jumps 30/24 *step down

9 Russian kB 70/53

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Post class:

Running:

1. Warm Up

– 6-8min easy

2. Main Set 1

– 15min steady with a 30sec surge every 3rd minute

3. Cool Down

– 5min easy

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Becomplete:

1. 4 rds NFT 15 GHD situps, 7 strict pull-ups,

2. DB SA Row 8-10 reps x 4-5 sets at 31X1

3. Sorenson Holds :60-:90; bodyweight

4. Banded Rows 10-12 reps x 4 sets

5. Close grip chins ups 4-6 reps x 3 sets

Thursday, 032918

CrossFit Free : home to the fittest Male and Female, in New Hampshire; once again. (CHASE & SARAH)

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Team Thursday is back!

Teams of 2

A. 12 min clock

50/40-40/32-30/24-20/16-10/8 – for Bike men/women

50-40-30-20-10 for S to OH

:

Cal Bike

Shoulder to overhead 115/83

Rest 2-3 min for transition

B. Amrap 10

Alt 1/1

12 wall balls

10 t2b

8 alt db hang snatch 50/35

6 burpees over the Db

Rest 2-3

C. Afap

1250m / 1000m row (Swap 250’s for men, Swap 200 for women)

25/20 strict pull-ups

50 burpees onto plate

25/20 strict pull-ups

Wed, 032818

BUDDY WEEK IS COMING!

April 2nd – 7th – spread the word and bring a buddy to class!

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Episode 2 of the Podcast is up on YouTube , iTunes and PodBean. CLICK HERE for YouTube. Make sure to subscribe!

Episode 3: CFF and the 2018 Open ; will be coming soon.

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Weightlifting:

A. Deadlift 3 x 5 @75-80% of 1RM @31X1

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Conditioning:

21 cal bike

15 Hang Power cleans 185/113

15 cal bike

12 hang power cleans

9 cal bike

9 hang power cleans

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Post class:

Becomplete:

1. 30’ Double Overhead Walk (stability) x 7 sets; heavy but perfect position

2. KB Windmill 4 sets of 8-10 reps each side

3. Reverse Hyper 3 x 20-25 reps at 20-25% OF 1rm Backsquat

4. Light TGU work ; 20-24 alt reps

Tuesday, 032718

Sarah Buckley

????: @capracottaphoto

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BUDDY WEEK IS COMING!

April 2nd – 7th – spread the word and bring a buddy to class!

#

Episode 2 of the Podcast is up on YouTube , iTunes and PodBean. CLICK HERE for YouTube. Make sure to subscribe!

Episode 3: CFF and the 2018 Open ; will be coming soon.

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Transition week:

Weightlifting:

A. Push Jerk; climb to heavy 5 for the day in <18 minutes

Or

A. Single Arm DB Press (w bands) 6-8 reps each side x 5 sets

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Conditioning:

Row 250 meters

Rest 1 min

Row 500 meters

Rest 2 min

Row 1,000 meters

Rest 3 min

Row 500 meters

Rest 2 min

Row 250 meters

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Post class:

Becomplete:

1. 5 rds NFT, 12 pvc dislocates, 12 banded scap squeezes, :12 HS hold or Wall Press (laying on belly, pressing through wall), 12 superman rocks

2. 5-7 min on Wall SqT progressions

3. Scap work – 5 minutes individual add ons

4. Banded triceps extension 8-10 reps x 4 sets ; superset with triple bounding work

Monday, 032618

Podcast 2: becomplete / post class – is up on podbean and iTunes. YouTube will be loaded soon.

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Get those 18.5 scores in!

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De-load week: leading into BUDDY Week, followed by the introduction of our New Phase layouts af CFF.

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a. Snatch Balance – heavy 5 rep, heavy 3 rep, and some heavy singles for the day

b. 3-5 rds

25 wall balls 20/14 to 10′

15 weighted a mag sit-ups

30’ OH DB walking Lunge 50/35 first Arm (or 10 steps etc)

30’ OH DB walking lunge other Arm

14 burpees over DB’s

Rest 4 minutes between rds

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Post Class:

becomplete:

1. Straight Leg Deadlift x 3 + 2 ; bent over rows. Every :30 x 8-10 sets ; athlete chooses weight

2. Tabata HS Hold; :20 on / :10 off; shooting for 8 rounds. If you fail a round or lose position, skip the next and start again following

3. L-Sit hold; accumulate 2-3 minutes ; athlete specific

4. Reverse Hyper 3 sets of 25 @20% of 1RM Back SqT

5. 5-7 min of Scap Recovery

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Running:

Session 1: preferably NOT on track

1. Warm Up

– 800 easy

– 800 easy turns – hard straights

2. Main Set 1

– 400-600-800-600-400m repeats on 50% of the work duration interval. The effort is strong without letting your form fall apart.

3. Main Set 2

– 600 easy

– 4 x 40m surges on an easy walk back

4. Cool Down

– 800 easy

Saturday, 032418

Weightlifting:

A. Bench Press – 5×3@80-83% of 1RM

A2. 5 x 10 banded scap squeezes

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Conditioning:

13 min clock

8/7 cal bike

8 box jumps 30/24 step down

8 ring dips / 12 push-ups

8/7 cal bike

Rest 1 min between rounds

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Post class:

BECOMPLETE

1. Banded single leg hamstring curls : 3-4 sets of 10-12 reps

2. Banded hip steps : 30′ each way x 4

3. Db red flies 15 reps x 3-4 sets

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