Happy Friday!!
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Performance:
A1: Deadlift – 85% x (-1) x 3 sets
A2. Superset working sets above with 3x broad high jumps
*those not set on their 1 rep, disregard the % and hit heavy St of 8-10 lifts.
B. 11 min amrap
1.2.3.4.5 muscle up (ascending ladder each round)
3 dB manmakers 50/35
6 t2b
12/9 cal bike
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Post class:
Team Thursday
– note FF, MM or FM teams
– please make sure to have your partner ready for start of class. Let coach know.
– if same gender team, one station only. One set of equipment pieces etc. (When necessary)
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A. 0-10 min
50/40 cal bike
50 shoulder to overhead 155/103
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B. 10-20 min – alt rds 1:1 of,
3 sqT cleans 155/103
6 t2b
9 box jump overs 24/20
Rest 2- 3 min
C. Afap
100 dB snatch 50/35
50 synchro abmat sit-ups (pass wb back forth)
1000m row
50 dB thrusters 50/35
*10 min cap
Announcements:
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Reverse sled drag. Great for post class!
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All:
A. OhS ; climb go heavy 6 rep for the day / Front SqT; also introduce tempo for front squats of 31X1
B. MAP training
Amrap 10
10/8 cal row
25’ DB front rack lunge 50/35
5-7 strict HSPU / 2 wall walks
25 DU / 50 Singles
#getoutside – stay tuned for a list of dates / events coming to the CFF community.
Announcements:
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All:
A. Following coaches basic prep (prep for mobility / movement)
@60-70% warmup
3 rds
21 / 16 cal bike
21 wall balls (done as 8/7/6)
21 t2b (done as 8/7/6) / or sit-ups
21 kB swings 53/35 (done as 11/10)
200run (light and running technique focused with nasal breathing)
*some will modify to 15’s 10’s etc
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B. 4 rds
3 heavy hang power clean
:30 bike sprint
:30 easy bike
2 hang power cleans ^
Rest 3 min between
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Post class:
D. Becomplete
1. Med ball wall throw. 5 reps each side x 3-4 sets each side
2. Thoracic mobility : 5-7 min of opening
3. Weighted Sorensen hold x :90. Rest 3 min x two sets
4. Deadbugs x 15 reps x 3 setS
5. Single arm walks (other arm in db front rack position) x 50′ each arm x 4-5 Sets each arm
6. Crossover symmetry
7. Accumulate 3 min in 3 different split positions
Announcements:
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Murph Prep Monday
1 mile run
30 clean and jerks 135/93
20 bar facing burpees
10 rds of “Cindy” (5 strict pull-ups, 10 pushups, 15 air squats)
1k Row
*modify accordingly and strict pullups
A. Clean and jerk: climb to heavy and working technique in 16 minute
B. Afap
1k row
800m run
8 rope climbs / 40 jumping pull-ups
40 dB s to oh 50/35
*modify accordingly
Announcements:
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Skill intro: Jerk Drives
A. Weighted pull-ups
3-3-3-3-3-3
– athletes choice of hand position
B. Repeats
50 DU / 100 singles
15/12 cal bike
10 burpee BJ Over 24/20
5 devils press 50/35’s
Rest 4 min x 4-5 rds
*modify accordingly
Some thin Tri blend zip ups are still available! Grab yours when in.
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Team Thursday
Teams of 2 – Same gender
A. Hang clean x 3 + front squat x 2 + s to OH; climb to max in 13-15 min
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B. Alt 1:1
10 min amrap
10/8 cal row
10 push-ups
10 alt db snatch 50/35
10 air squats
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C. Afap
100 / 80 pull-ups / jumping – ring rows
50 hspu / 15 wall walks *or dB press
50 dB SqT cleans 50/35’s
100/80 cal row
*modify #’s to be relative and stay moving
#WL101 is returning to CFF. Stay tuned for our first session date. Here’s a 390# clean by CAP athlete for little fire with your weightlifting
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All:
A1. Clean grip deadlift – climb to heavy 3 rep relative to the clean positions of the back
A2. Partner band sprints , X room back and forth
* 4 working sets of A
B. MAP Training @80%
MAP @80%
Amrap 12
8 t2b / weighted sit-ups
8 kB swings 70/53
24 double unders
15/12 cal bike
#teammateTuesday
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Performance:
A. Back SqT: 5.3 cluster
* :10 count between cluster sets. Rack bar between
* Climb to max for the day
B. 250m ski erg sprint + (-2) strict hspu
Rest 3/1 ish x 3-4 sets ;
Volume specific
C. Every 3 min (Into post Class if choose)
25 calorie bike x 6
* see below
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Post class:
Becomplete:
1. kb front rack lateral step ups
* 6/ each side x 3 sets
2. med ball Russian twists
* 3 sets of alternating side 20 reps
3. kb Windmills x 8 reps each side x 4 sets
4. Tgu – holding kb handle bell Up
* 20 alt reps. Lighter weight smooth focus
5. deadbugs— 10-12 each side x 4 sets
6. Crossover symmetry
7. Go WOD of minimum 10 min stretching
