Sunday, 01.17.21
Rest Day
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Please make sure to check the CFF Members group on FB for Mondays schedule.
Rest Day
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Please make sure to check the CFF Members group on FB for Mondays schedule.
A1. Hang power clean x 3
*at or around knee
A2. Seated box jump x 2
*weighted squat high jumps as substitute
X 5-6 working sets
B. 3-4 rds
50 / 40 cal row
30 abmat sit-ups
10 alt oh lunge 115/83
Rest 2-3 min between
*can up weight fo 135/93 or modify accordingly
*those who run performance wods prior with higher volume Ghd’s are welcome for this workout, but only if participating in performance workouts prior abs HAVE BEEN doing ghd’s. Limited availability , see coach.
Smiles for Friday!
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Half the class will start on A, Half on B. We will rotate there after. Please be prepared to pick a part to get after first upon arrival.
A. 2 rds
77 Wall Balls 20/14 to 10’
17 single db devils Press 50/35
34 push-ups
*modifications available both increasing difficulty and reducing. See whiteboard.
B. Deadlift
Every :90 x 15 min
5 min @ 3 reps at 80-83%
5 min @ 5 reps at 65-70%
5 min @ 3 reps at 77-80%
Team Thursday
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AMRAP 10 alt 1:1
5 clean and jerks 155.103
7 bar lateral burpees
9 box jump overs 24/20
@11 min mark
6 min clock to max clean and jerk
Rest 3 min
2 rds
40 weighted Sit-ups 50/35#
50 push-ups
60 hang power cleans 95/63
A. For Time:
75/60 cAl bike
75 kb swings 70/53
250 double unders
75 goblet squats
B. Weighted Pull / Chin – ups
Every :90 x 10 (ish) sets of 2-5 reps
A1. TGU 2x each arm
A2. Barbell bent over row x 6-8 Heavy
X 4-5 sets
B. Row / Bike
500m or 1:45 on
2 min rest between
During that 2 min, building in . . .
Strict Press:
Heavy 5 rep
Heavy 3 rep
Heavy singles
Happy Monday! Have you registered for the 2021 CrossFit Open yet?
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A. Back SqT: 4 x 6 @74-80%
^target
*18 min
B. 3 rds for time,
20 burpees over DB
20 alt db snatch 50/35
20 alt step ups 24/20″ w/ DB
*10 min cap
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Assistance / mobility finished
Sunday MOVE @8a with Coach Janelle
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MOVE Sunday FUNDAY
1/10/2021
Trio
Equip:
DB (1 or 2)
Box
Wall ball
Jump Rope
Warm Up:
Mobility into
AMRAP 6
6 Alt Lunge, reach then elbow to floor
6 Good Mornings
6 back and forth jumps
6 Push-up to down dog
6 Air Squats
6 Single DB Strict Press (each side)
Movements:
1. Double or Single Unders/Seated core #Twist/Shoulder Taps
2. Goblet lunges/Air Squat/DB alt hang snatch
3. Box step ups or jumps/Tricep Dips/Straight leg sit-ups
4. Alt DB Curl and Press/Duck walk/Pushups to wall ball or floor
5. Toe Taps to DB/ Burpees/handstand hold on box
*Movement #1 :45 Work / :15 Rest , Then perform next two movements the same way – Trio :)*
Rest 1 Min and rotate to next Station of three movements
Finisher:
AMRAP 5
Max wallballs
*EMOM 3-5 burpees*
Saturday Feels
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Dynamic warmup onto Activation led session
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A1. Deadlift
2 x 5 @75-80%
3 x 4 @80-85%
4 x 3 @83-90%
A2. :30 bike / machine @85-90%
A3. Single Front Rack single leg lateral step up x 6/ each side
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Recovery / Cool-down session
The infamous, “I didn’t see that on the blog” look. Happy Friday CFF!
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A. 16 min : Complex
Power clean + Jerk + Squat clean + Jerk + Clean + 2 front squats + Jerk
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Starting with EMOM 5 @ target weight of 50%
Then, can rest as needed and ascend to heavy for the day in complex.
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A. AMRAP 20 (if starting on this, choose box with a # and rower in it. 4 in each room, 1 each speel)
18 t2b
10 db hang clean and jerks 50/35 (5 one arm, then 5 on the other)
14 cal row