• Monday, 031819 P

    CAP Podcast with Mike Molloy hits iTunes today. Tune in! Click Here to subscribe and be alerted when podcast goes live.

    #

    Performance:

    #

    Option 1:

    19.4 Re-do

    #

    Option 2:

    Weightlifting:

    A. Back SqT

    3×5@75%

    3×3@80%

    3×1@85%

    #

    Conditioning:

    3 rds

    20 DB power clean 50/35

    50’ hS walk

    100 double unders

    20 GHD sit-ups

    Rest 1 minute between rounds

    #

    Post class:

    Becomplete:

    1. 25′ heavy yoke + 25′ sled walk. Rest 1 min x 8-10 rds

    2. 100 single arm banded rows x each arm. Partition how you choose

    3. Plate incline bench reverse fly’s 3×15

    4. Bridge (stretch) – accumulate 2 minutes

    5. Wall split – accumulate 2 minutes

    6. Crossover symmetry

  • Saturday, 031619 Fi/P

    FITNESS / PERFORMANCE:

    A. EMOM x 15

    Minute 1: 3 power Clean and Jerks

    Minute 2: 4-6 deficit HSPU / HSPU / Wall walks

    Minute 3: 5 front SqTs @75%

    ***heavy clean and jerks; but not tng. Can ascend and good starting weight may be 70%

    Rest 10 minutes

    B. EMOM X 15

    Minute 1: 15/12 cal row

    Minute 2: 15/12 cal bike

    Minute 3: 10-15 thrusters 95/63

  • Friday, 031519

    Coming Monday to the CAP Podcast on iTunes. Click HERE to follow along. 19.4 live podcast is up and discusses 19.4 briefly. Full whiteboard YouTube session coming later today.

    #

    All:

    19.4

    *make sure to sign up for a heat. Link in the members FB group to google drive

  • Thursday, 031419

    Team Thursday!

    #

    A. 15 minutes window

    1 athlete max snatch

    1 athlete clean and jerk

    Rest 2-3

    B. Amrap 9 : 1/1 alt rds

    1 rd strict Cindy

    1 clean and jerk 205/133

    *modify allows for kipping

    Rest 2-3

    C. Afap

    50/40 cal bike

    40 burpees over bar

    30 snatches 135/93

    20 burpees over bar

    100 du (each). Can break however u want

  • Wed, 031319

    Fitness / Performance:

    A. Back SqT : men to heavy double, ladies do heavy 3-4 rep; for the day – in 16 minutes

    B. MAP Training – sustainable pace is focus

    AMRAP 10

    1 rope climb (as high as you have)

    3 DB Manmakers 50/35’s

    9 box jump overs 30/24 *no rebound

    27 double unders

  • Tuesday, 031219

    1. Have you checked out the CAP Podcast yet? Click HERE to listen and subscribe
    2. Subscribe to our YouTube channel and stay tuned for new content, education and Demo / tutorial videos etc
    3. CrossFit Free podcast will be coming back weekly. Solely focusing on inside the walls of CFF.

    #

    All:

    Conditioning

    4-5 rds

    18 /15 cal bike

    15 GHD Sit-ups / weighted abmat sit-ups / sit-ups

    12 alt DB hang clean and jerks 50/35

    9 deadlifts 225/153

    Rest 1:2 between rds

    *Masters / Teens;

    50+ and Teens 185/123

    *modify db as seen fit, for UB sets

    #

    Post class:

    Becomplete:

    1. Russian med ball twists 20 alt side x 3 sets

    2. 3 slam balls throws + triple bounding; heigh and distance – rest 1 min between x 7-8 sets

    3. :30 Ring pushup Support Hold + :10 Ring support hold + :15 Wall Press; rest 2 min x 4 sets

    4. DB Bench Fly’s x 10 reps + Bent over rear db fly’s x 20. Reps; rest 2 min x 3 sets

    5. 50 banded scap squeezes + 50 banded face pulls + 50 banded bicep curls + 50 banded Tricep extensions

    6. 10-15 min of rolling out pecs, chest, shoulders , lats thoracic ; as focus

    7. Crossover symmetry recovery protocol