Friday, 062317P

A huge congrats to Brian Irwin on his 1000th CrossFit workout here at CrossFit Free.  Quite the milestone, with a great little tester to welcome him this am. 

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Performance:

A. Back Squat – 1RM @33X1 

*building on prior weeks 

B. Running clock 

AMRAP 5 – ladder of 1/1,2/2,3/3….. etc 

Muscle Up

Power Clean 205/133 – 185/123 – 155/103

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Post Class:

becomplete: 

1. Superset: 12-15 band scAp squeezes + 12-15 double db seated bent over rows + 12-15 seated bent over db fly’s 

2. Ghd barbell Back extension – 3 x 10 with 10 second hold on final rep of each set 

3. 3 min double lax ball on upper back

4. Crossover Symmetry 

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Running:

Strength Development

Warm Up:

400-600 easy

2 x 100 buildups barefoot, slow run back

Calf rollout

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Main Set: To be completed on track or grass just inside lane 1

2-3 x 1 mile repeats(fast straights – moderate effort on turns), recovery is 2-3 minutes. The key here is to feel a change in the effort from the straights to the turns but always keep running. I don’t want you to toggle from fast to easy.

Cool down: 800 easy(half barefoot)

Calf rollout

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Wed, 062117

Are you working to perfect your squat, daily!

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Fitness / Performance: 

Weightlifting Wed

A.  Snatch wave 3.2.1. Athletes choice of type 

B. Split jerk 3.2.1 wave. Emphasis on the singles 

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POST CLASS

20 min bike ; :30 hard effort / :30 easy 

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Tuesday, 062017

Get outside!

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Announcements:

A. 4:30pm Class start next Monday

B. Summer Burner team Comp is live 

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Fitness / Performance:

Conditioning:

400m Row 

21 heavy wall balls  / regular. (Unbroken is goal)

15 t2b / knee tucks

9 Deadlifts 225/153

rest 4:30 x 4-5 rds (athlete specific) 

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Post Class:

Weighted Pull-ups : 

1. 4×6 Chin-up: AHAP, 3 count down each rep 

+

3×6 DB Row 30% Bench 1RM. 

3×15 Banded Face Pull 

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Monday, 061917


Fitness : Performance:

A. Back SqT – 5RM + 1×[email protected]%

B. Conditioning: (compare to 5.29.17)

amrap 10 @ competition pace 

5 clean and jerks 155/108

12/10 cal bike 

5 box jumps 40/32

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Post Class:

becomplete

1. DB SA row 8-10 reps x 4 sets 

2. 3 rds; 8-10 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes 

3. bodyweight, single leg lateral step ups 8-10 reps each leg x 3-4 sets at tempo 

4. accumulate 3 min in each split position 

Running

Speed Development

Warm Up:

1. 600 easy

2. Calf rollout

3. 4-5 x 50m Build ups(speed increases throughout, should be on grass and barefoot), rest: walk back

4. Alternate Heel to butt and skipping: repeat 2-4x

 Main Set:

1. 10 x 50m, recovery is 50 walk back. 1-5 with shoes, 6-10 barefoot. Easy 400 after the 5th rep(focus on mid foot strike and driving through your big toe) *if on grass 

2. 200m hard – 200m easy x 5

3. Cool down 600 easy

4. Calf rollout

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