Fitness

Thursday, 02.13.20

Team

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A. Power clean + push press + hang SqT clean + Front SqT + Jerk; to max in 15 min

B. Alt rds 1:1. AMrap 11

12 wall ball

9 t2b / k2e

6 burpees lateral over bar

3 SqT clean 155/103

Into

C. Max SqT clean in 7 minutes

Into

D. 5 min clock

1k / 850 row (alt Every 250/200m) *final woman has 250m

Amrap alt 1:1

2 devils press 50/35’s

50′ shuttle run

Wed, 02.12.20 Fi/Fu

https://crossfitfree.com/wp-content/uploads/2020/02/img_3051.mov

Matt with a 507lb PR!

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Announcements:

Weightlifting class kicks off after 6:30p pm side 2

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Function / Fitness:

A. DB bench Press: 10-10-10-8-8-8

B. Amrap 14

7 pushups

7 box jump overs 24/20

7 power cleans 135/93

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Post class:

becomplete:

1. Supported bridge work (use box is needed) – 10x x :10 hold

2. Barbell OH Walk (uneven) – use bands to hold KB’s to create instability. X 50-60’ x 6 sets

3. Tabata x 20 Alt between – hollow rocks and Superman rocks

4. Db suitcase jumping lunges. :20 on :10 off x 5 sets

5. Banded side steps x 30’ x 5x each way

6. Crossover symmetry protocol

Tuesday, 02.11.20 Fu/Fi

Teammate Tuesday

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Announcements:

1. 8a Sunday class is here! You asked for it, so starting Feb 16th, we will have an 8a class, which will lead into yoga at 9a.

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Function / Fitness:

A. Back SqT: Heavy Single for the day

– relative to training age

B. For Time:

5 wall walks

10 / 8 cal bike

100′ DB Bear Crawl 50/35’s

20 / 16 cal bike

30 dB push press

30 / 24 cal bike

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Post class:

Becomplete:

1. Wall SqT Work ; accumulate 5 minutes of individual focus here

2. Banded face pulls x 15 + 20 pvc dislocates x 3 rds

3. Banded calf (while sitting on ground) extension x 10 x 3 each side

4. Ring hamstring curls x 10 reps x 3 sets

5. Banded Quad Extensions 3 x 10

6. Reverse Hype 3 x 15 @30% of 1RM Back SqT

7. Thoracic Kneeling rotations 4 sets of 10 each side

Monday, 02.10.20 Fi

Announcements:

1. 8a Sunday class is here! You asked for it, so starting Feb 16th, we will have an 8a class, which will lead into yoga at 9a.

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Fitness:

A1. Snatch every :90 x 12; starting at 65% ascending to 1RM for the day

OR

A1. Clean and Jerk every 2 min to heavy Single for the day. Starting 70%

* Max 10 sets

B. AFAP

10 pullups

10 hang cleans 165/108

20 pullups

20 Deadlifts 205/123

30 pullups

30 shoulder to overhead 115/83

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Post class:

Becomplet

1. banded dead bugs x 12 each side x 4 sets

2. Db SA Row x 10 reps x 4 sets each side

3. Reverse hyper 3×25 @25% of max squat

4. Banded side steps : 4x 30’ each way

5. Accumulate 2:30 in Bridge hold

Thursday, 02.06.20

Team

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Announcements:

1. Yoga: every Sunday 9a. Join us!

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TEAM

A. Amrap 10

Alt rds 1:1

12/9 cal bike

8 s to OH 135/93

6 bar lateral burpees

Rest 2-3

B. 10 min clock

65 t2b

45 kb snatch 70/53 alt

250 double Unders

Rest 2-3

C. Afap

100/80 cal row

100 wall balls

10 rope climbs

Wed, 02.05.20 Fi

Announcements:

1. Weightlifting class: 6:30p side 2

2. Reminder: 8:30a class: please park our back mostly and NOT in front of neighbors unit.

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Fitness:

A. Push Press; E2MOM x 10 sets.

3.2.1.3.2.1.3.2.1.3

60%-65%-70%-65%-70%-75%-70%-75%-80%-75%

B. amrap 12

21 / 16 bike

15 pullups

9 Goblet squats AHAP

60’ burpee broad j

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Post class:

21 / 16 cal SKI

21 gHD situps

21 cal c2 bike

Rest 2 min x 3 rds

+

Becomplete:

Tuesday, 02.04.20 Fi

Fitness:

A. E2MOM: Muscle Clean + Push Press + Low Hang SqT Clean + Push Jerk + High Hang SqT Clean + Split Jerk

X 10 sets

B. AFAP

400m Run

10 burpee pull-ups

40 air squats

300m run

10 burpee pull-ups

30 air squats

200m run

10 burpee pull-ups

20 air squats

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Post class:

Becomplete:

1. kB Single leg deadlift x 6 each leg x 4 sets

2. Strict t2b Emom x 6 x 4-6 reps

3. Russian med ball twist x 18-20 alt side reps x 4 sets

4. Accumulate :90 in bridge hold position

5. Accumulate 2 min in each split position ie; straddle etc

6. Crossover symmetry protocol / scap recovery

Monday, 02.03.20 Fu/Fi

Announcements:

A. NEW CLASS Coming! Sunday, 8a class, each week. Stay tuned for start date. Come get a workout in early Sunday , with Yoga to follow at 9a.

Spread the word.

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Function / Fitness:

A. Deadlift : 2-3 reps every 2 min x 9 sets

0-4 @60%

4-8 @65%

8-12 @70%

12-15 @75%

15-18 @80%

+

EMOM x 18

Minute 1: 15/12 cal bike

Minute 2: 5 box jumps + 4 devils Press

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Post class

Becomplete:

1. Barbell bent over Row : 3 x 10

2. DB da row : 3 sets of 10 each side

3. DB Lat Pullover. 4 x 8-10 reps

4. 5 rds: 10 pvc dislocates + 15 banded scap squeezes + 10 dB bent over rear fly’s + 10 ghd back extensions + :30 pigeon stretch each side

5. Waiters carry : lighter / longer today x 5 each side

6. Crossover symmetry : scap recovery protocol

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