• Monday, 061818

    CrossFit Free hits Colombia

    #

    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

    #

    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

    #

    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

  • Saturday, 06158 Fu

    Sarita and Nito training with @team_colombia

    #

    Function:

    A. Push Press : 3-3-3-3-3 heavy across

    B. Amrap 12

    10 wall balls

    100m shuttle run

    10 weighted sit-ups

  • Friday, 061518

    Shamus 🙌🏻

    #

    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

    #

    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

    #

    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)

    #

    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