Performance

Monday, 061818

CrossFit Free hits Colombia

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All:

A. Split Jerk; technique work ——> heavy single for day

B. 21-15-9

front squats 135/93

Ghd sit-ups / weighted sit-ups

Cal row

Shoulder to overhead

Burpees over bar

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Post class:

Becomplete

1. 5 rds of; 30 banded afap squeezes, 20 pvc dislocates , 10 dB rear flyS

2. db sa row – 10-12 reps x 4 sets each side

3. waiters carry – lighter and slow walk. 90’ each arm x 4-5 sets

4. ghd back ext. 4 x 10

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Running:

Session 1: Track

1. Warm Up

– 800m easy

– 6 x 50m fast on an easy walk back

2. Main Set 1

– 800m moderate to hard effort on 60sec rest. Then 2 x 400 fast on 3min. Complete this set 3x. The goal here is an effort that requires strength and then moving into a much higher yet shorter intensity piece.(Masters: 600m on 60sec and then 2 x 300 on 2 1/2min for 3x)

3. Cool Down

– 8-12min on grass

Sat, 061518 Fi / P

Sarita and Nito training with @team_colombia

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Fitness / Performance :

A. Split Jerk: 3.2.1.3.2.1.3.2.1 wave

B. Afap

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

Friday, 061518

Shamus 🙌🏻

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All:

A. Afap

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

*10 min time cap

B. Snatch – climb to heavy single

*starting with coach led skill session and building

Thursday, 061418

#tbt

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Team Thursday

Teams of 2

a. 3 TnG cleans + Jerk ; to max in 14 minutes

Rest 2-3 min

B. Amrap 10

Buy in: 1k run (alt every 200m)

50/40 cal bike

50 kB swings 70/53

50/40 cal bike

50 kipping hspu

Rest 2-3 min

C. Amrap 12

Alt 1/1

100m shuttle run

10 alt db hang clean and jerks 50/35 (5 one arm 5 the next)

10 squats * hold db however you choose but must be holding it while squats

*db CANT touch ground. Once this workout begins, DB must not touch ground. Partners can choose to hold however they choose

**penalty for DB hitting the ground = 20 burpees each

***function / Fitness. Modifications : see whiteboard / coach

Wed, 061318

Tuesday am’s at #crosssFitFree

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All:

A. Bench Press (cg) – 8RM + 1×8@90%

B. Emom x 20

Minute 1: 30’ hs walk + 10 c2b

Minute 2. 30’ KB front rack walking lunge 70/53’s * each hand

Minute 3: 10 Ghd sit-ups

*modify accordingly – coaches have modifications planned prior.

*For GHD; leg raises laying on back on ground and using rig

#

Post class:

Running

Session 2: Choie Grass/Beach/Trails/Road

– 25-35min easy completed as 30sec easy – 30sec surge. Do this until the final 5min which is easy(Masters 20-30min)

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Becomplete:

Tuesday, 061218

http://crossfitfree.com/wp-content/uploads/2018/06/img_3186-1.mov

Teammate Tuesday

Conditioning:

3 rds afap

500m row

10 Hang power cleans 185/123

15 burpee box jump overs 24/20

Rest 1/1

3 rds afap

500m row

10 Shoulder to overhead 185/123

100 double unders / 200 singles

***modify weight accordingly

#

Post class

Becomplete:

1. Db rear seated bent over fly’s 12-15 reps x 3 sets

2. DB sa row 8-10 reps x 3 sets. Rest :30 between

3. Db alt jammer curls 20-24 alt reps x 3 sets

4. Plate OH tricep extensjons 8-10 reps x 4 setS

5. ring suppprt holds. :15 x 8 holds

6. crossover symmetry

Monday, 061118 P

Performance

A. Back SqT – 8rm +1×8@90

A2. Power clean + 3 push presses; climbing as superset

C. AFAP

9 bodyweight OHS

21 / 16 cal bike

21 t2b

6 bodyweight OHS

15/12 cal bike

15 t2b

3 bodyweight OHS

9 / 7 cal bike

9 t2b

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Post class:

Running ; piece 1 of week

Track

1. Warm Up

– 400m easy

– 400 moderate

– 400 hard

– 4 x 50m fast on an easy walk back

2. Main Set 1

– 12-16 x 400m repeats on 15-30sec max- effort is equal to you 10k race pace or slightly faster. The goal is a sustained effort on each 400. (Masters: 10-12)

3. Cool Down

– 7-10min on grass

#

Becomplete:

1. 1 rd : 100 banded scap squeezes, 100 banded face pulls, 100 banded rows + 50 pvc disclocates + 50 banded scap squeezes

2.3 rds / 15 Ghd sit-ups + 15 weighted Sits ups

3. 35 dB box step overs for time

4. Crossover symmetry

Sat, 060918

A. Push Press or Push Jerk to 3RM

B.

5 Tng Clean and Jerks (heavy)

20/16 cal row

45 double unders

Rest 5 minutes x 4rds ; athletes choose weight. Make it heavy, but TnG and unbroken. Ok to push it on later rounds and compete with numbers.

#

Post Class:

Running:

Track: Test Session

1. Warm Up

– 600-800 easy

– 800 as hard straights – easy turns

2. Main Set 1

– 400 moderate

3. Main Set 2: Test

– 13min test set: max number of laps completed in 13min- this effort is fast(Masters 10min)

3. Cool Down

– 600-1200m easy

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Recovery; athlete specific and whatever time you have left to put into the day

Friday, 060818

Community

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All:

a. Hang SqT clean 3rm from at knee pause each rep

*15 minutes do climb. Thinking more about volume and speed than max weight.

B. 150/120 cal bike

*Every minute perform 5 burpee box jump overs 24/20

**can be modified to 100/80 etc

***25 min cap

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Post class:

Becomplete:

1. 400m farmers carry 70/53’s KB afap

2. 50 inverted handstand scap squeezes

3. Wall Press (belly to flood, pressing through wall in front of you) :15 x 8. Rest :30 between

4. plate around the worlds x 15 each side x 3 sets

5. dB seated bent over rear fly’s : 4 sets of 10-12

6. crossover symmetry recovery protocol

Thursday, 060718

#tbt / Teammate Thursday

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Teammate Thursday

A. Clean and jerk to heavy single in 15 minutes

Rest 2-3

B. Alt rds 1:1

10 min clock

10/8 calorie bike

8 dB snatch 50/35

6 hspu

4 power clean 185/113

Rest 2-3 minutes

C.

100/80 cal row

100 double unders

75 deadlifts 225/153

500m run (each) one goes first tags 2nd in when completed

25 DB manmakwrs 50/35’s

***modify all accordingly