Performance

Friday, 052419 P

Happy Friday!!

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Performance:

A1: Deadlift – 85% x (-1) x 3 sets

A2. Superset working sets above with 3x broad high jumps

*those not set on their 1 rep, disregard the % and hit heavy St of 8-10 lifts.

B. 11 min amrap

1.2.3.4.5 muscle up (ascending ladder each round)

3 dB manmakers 50/35

6 t2b

12/9 cal bike

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Post class:

Thursday, 052319

Team Thursday

– note FF, MM or FM teams

– please make sure to have your partner ready for start of class. Let coach know.

– if same gender team, one station only. One set of equipment pieces etc. (When necessary)

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A. 0-10 min

50/40 cal bike

50 shoulder to overhead 155/103

B. 10-20 min – alt rds 1:1 of,

3 sqT cleans 155/103

6 t2b

9 box jump overs 24/20

Rest 2- 3 min

C. Afap

100 dB snatch 50/35

50 synchro abmat sit-ups (pass wb back forth)

1000m row

50 dB thrusters 50/35

*10 min cap

Wed, 052219

Announcements:

  • Weightlifting 101 returns tonight’s @630p. Join us !!
  • We have a few thin zip ups left at the gym. Price is $50, get while can.
  • “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

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Reverse sled drag. Great for post class!

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All:

A. OhS ; climb go heavy 6 rep for the day / Front SqT; also introduce tempo for front squats of 31X1

B. MAP training

Amrap 10

10/8 cal row

25’ DB front rack lunge 50/35

5-7 strict HSPU / 2 wall walks

25 DU / 50 Singles

Tuesday, 052119

#getoutside – stay tuned for a list of dates / events coming to the CFF community.

Announcements:

  • Weightlifting 101 returns this Wed @630p. Join us!
  • We have a few thin zip ups left at the gym. Price is $50, get while can.
  • “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

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All:

A. Following coaches basic prep (prep for mobility / movement)

@60-70% warmup

3 rds

21 / 16 cal bike

21 wall balls (done as 8/7/6)

21 t2b (done as 8/7/6) / or sit-ups

21 kB swings 53/35 (done as 11/10)

200run (light and running technique focused with nasal breathing)

*some will modify to 15’s 10’s etc

B. 4 rds

3 heavy hang power clean

:30 bike sprint

:30 easy bike

2 hang power cleans ^

Rest 3 min between

Post class:

D. Becomplete

1. Med ball wall throw. 5 reps each side x 3-4 sets each side

2. Thoracic mobility : 5-7 min of opening

3. Weighted Sorensen hold x :90. Rest 3 min x two sets

4. Deadbugs x 15 reps x 3 setS

5. Single arm walks (other arm in db front rack position) x 50′ each arm x 4-5 Sets each arm

6. Crossover symmetry

7. Accumulate 3 min in 3 different split positions

Monday, 052019

Announcements:

  • Weightlifting 101 returns this Wed @630p. Join us!
  • We have a few thin zip ups left at the gym. Price is $50, get while can.
  • “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

Murph Prep Monday

1 mile run

30 clean and jerks 135/93

20 bar facing burpees

10 rds of “Cindy” (5 strict pull-ups, 10 pushups, 15 air squats)

1k Row

*modify accordingly and strict pullups

Friday, 051719

Announcements:

  • Weightlifting 101 returns this coming Wed at 6:30p. Join us as we kick off a new cycle and break down weightlifting step by step with continued progress for all.
  • Completion Training class coming to CFF. Interested in competing locally? Interesting in learning the ins/outs of competing, tips and tricks? Then this class will be for you. Stay tuned.

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Skill intro: Jerk Drives

A. Weighted pull-ups

3-3-3-3-3-3

– athletes choice of hand position

B. Repeats

50 DU / 100 singles

15/12 cal bike

10 burpee BJ Over 24/20

5 devils press 50/35’s

Rest 4 min x 4-5 rds

*modify accordingly

Thursday, 051619

Some thin Tri blend zip ups are still available! Grab yours when in.

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Team Thursday

Teams of 2 – Same gender

A. Hang clean x 3 + front squat x 2 + s to OH; climb to max in 13-15 min

B. Alt 1:1

10 min amrap

10/8 cal row

10 push-ups

10 alt db snatch 50/35

10 air squats

C. Afap

100 / 80 pull-ups / jumping – ring rows

50 hspu / 15 wall walks *or dB press

50 dB SqT cleans 50/35’s

100/80 cal row

*modify #’s to be relative and stay moving

Wed, 051519

#WL101 is returning to CFF. Stay tuned for our first session date. Here’s a 390# clean by CAP athlete for little fire with your weightlifting

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All:

A1. Clean grip deadlift – climb to heavy 3 rep relative to the clean positions of the back

A2. Partner band sprints , X room back and forth

* 4 working sets of A

B. MAP Training @80%

MAP @80%

Amrap 12

8 t2b / weighted sit-ups

8 kB swings 70/53

24 double unders

15/12 cal bike

Tuesday, 051419 P

#teammateTuesday

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Performance:

A. Back SqT: 5.3 cluster

* :10 count between cluster sets. Rack bar between

* Climb to max for the day

B. 250m ski erg sprint + (-2) strict hspu

Rest 3/1 ish x 3-4 sets ;

Volume specific

C. Every 3 min (Into post Class if choose)

25 calorie bike x 6

* see below

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Post class:

Becomplete:

1. kb front rack lateral step ups

* 6/ each side x 3 sets

2. med ball Russian twists

* 3 sets of alternating side 20 reps

3. kb Windmills x 8 reps each side x 4 sets

4. Tgu – holding kb handle bell Up

* 20 alt reps. Lighter weight smooth focus

5. deadbugs— 10-12 each side x 4 sets

6. Crossover symmetry

7. Go WOD of minimum 10 min stretching

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