• Thursday, 111518

    Team Thursday – congrats to CFF crew who completed the Spartan race in Boston!

    #

    Teams of 2

    A. High hang clean – heavy double in 10 minutes

    Rest 2 min

    B. 4 min clock

    50/40 cal row AFAP

    Rest 4 min

    C. @20 min mark AMRAP 10

    Alt rds 1:1

    10/8 cal row

    10 thrusters 75/53

    10 pull-ups

    Rest 3 min

    D. @33 min – AFAP

    8 min clock

    100 DU

    25 DB manmakers 50/35’s

    50 t2b

  • Wed, 111418 Fi/P

    Fitness / Performance:

    Warmup:

    3-4 mins of rolling out

    2 Rounds

    300m row

    20 alt supermans

    :10 sec hollow hold +10 hollow rocks

    2 Rounds

    3-5 strict pull-ups

    10 BB DLs

    presses

    5-7 knee tucks

    10 air squats

    5 BB thrusters

    #

    A. Clean Pull w/ 1” band x 2-3 reps x 5-6 set

    B. Conditioning:

    Every :90

    8 / 7 cal bike

    6 burpee box jump overs 24/20

    8 Russian KB swings (heavy)

    X 3 sets

    Rest 3 min

    :30 dB hang clean and jerks (50/35’s)

    :30 double unders

    :30 Ghd sit-ups / weighted sit-ups

    :30 muscle ups / burpee c2b / burpee pull-ups

    Rest 4:30 x 3

    *modify for UB db’s

    #

    Post class

    Becomplete:

    1. ankle work: 2 min banded ankle stretch each side x 2 sets each

    2. Hip mobility complex x 1 min each section x 2 rds each side

    3. 5-7 min narrow grip OHS positioning

    4. Single leg good mornings x 6 reps each side x 3 sets

    5. Glute ham raise x 4/5 reps x 3-4 Sets

    6. 100 banded also squeezes

    7. Bodyweight step ups x 12 each leg x 2 sets

    8. Crossover symmetry

  • Tuesday, 111318
    http://crossfitfree.com/wp-content/uploads/2018/11/img_6177-1.mov

    Coach Sean with 310# x 3 OHS

    #

    Function / Fitness / Performance

    Warmup:

    3-4 mins of Dynamic movement

    3 Rounds

    :30 sec bike

    30ft lunge

    5 burpees

    30ft bear crawl

    2 Rounds

    10 single arm DB DLs

    10 alt DB snatches

    5 Strict Pull-ups

    1 Round

    10 PVC dislocates

    10 PVC presses

    10 PVC dislocates

    10 PVC OHS

    10 PVC dislocates

    5 PVC snatch balances

    #

    Strength:

    A. Bench Press @60% x 3 reps EMOM x 10 minutes

    B1. Kneeling DB SA row 5-7 reps x 3 sets each side (heavy focus)

    B2: single leg triple jump x 1 rep each side x 3 sets

    Conditioning:

    400m Row

    20/16 cal bike

    Rest 3:30 x 3-5 rds

    *sustainability is focus throughout rounds. Keep hard effort aerobic work

    **time and athlete specific

    #

    BECOMPLETE:

    Becomplete:

    1. :15-:20 sec L-sit hold +15 sit-ups x3-4 sets

    2. Banded lateral plank holds: 4 sets x:45-:60 sec **each

    3. Seated Double DB rows: 3 sets x12 reps

    4. 100 bent over snatch grip bent over BB rows

  • Monday, 111218

    Normal schedule today

    Warmup:

    2-3 mins of rolling out

    3 min bike @70%

    500/.425m row

    **7 hard pulls/10 easy pulls

    2 Rounds

    5 Ring rows

    7 Push-ups

    9 air squats

    2 Rounds

    3-5 DB man-makers

    15 DUs

    3-5 Strict Pull-ups

    #

    All:

    “Holleyman”

    30 rounds for time of:
    5 Wall ball 20/14 to 10′
    3 Hspu
    1 power clean 225/133-153

    ***Modify accordingly

  • Saturday, 111018

    Good luck go all our coaches and competitors at CF Southie today. If you have time, head down to support and cheer on.

    #

    0-10

    600m run

    40 g to OH 45/25# plate

    20. Burpee bj over

    10-20

    Max complex: 3 positional clean floor up

    22- to finish

    1k row

    50 abmat sit-ups

    25 dB power cleans 50/35

    500m row

  • Friday, 110918

    New Phase of Programming kicks off Monday!

    #

    Warmup:

    4 mins bike:

    1 min easy

    :30 H/:30 E

    2 Rounds

    4 inch worms

    8 Glute Bridges

    12 lunges

    2 Rounds

    12 air squats

    8 GHD sit-ups/AbMat sit-ups

    4 push-ups w/downward dog

    2 Rounds

    5 Single DB Front Squats

    5 Single DB Push Press

    Switch sides

    :10 sec HS

    #

    A. KB Front Rack step ups : 6 step each leg; alt after 6 done one side x 4

    B. Sled Drag Side side step : 30′ each side x 3 each side

    C. Running clock

    7 rds of strict “Cindy”

    (5 pull-ups, 10 push-ups, 15 air squats)

    Into,

    50/40 cal bike

    25 ring rows

    25/20 cal bike

    #

    Post class:

    1 mile run @70%

    1500m ski erg

    1 mile run @70%

    #

    Becomplete:

    1. 7 Rounds w/BB

    1 Muscle snatch +

    1 High Hang Muslce snatch + 1 Snatch balance + 1 OHS

    **Bare Bar

    2. Every 3 mins

    12 “Y” raises

    12 “T” raises

    12 “W” raises

    3. 8-12 alt FWD wall walks into plank x3-4 sets

    4. 5 mins lying verrtical on foam roller