Happy Monday!
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Performance:
A. Deadlift: 6RM at 31X1
*16 min
B. AFAP
3 rds
500m row
5 high hang squat snatch
20/16 cal bike
10/7 muscle ups
*Snatch ascending each round, but unbroken in mind.
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Post class:
Becomplete:
1. 5 rds: 5 strict t2b +10 alt step ups + 15 pvc dislocates
2. Weighted Ghd sit-ups 4×7
3. 3 rds: 20 band scap squeeze + 20 banded upright rows
4. Dead bugs 3×12 each side
5. Thoracic stretching / mobility a 7 minutes
6. Crossover symmetry
290# PR for Coach Chase
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A. Snatch: 3 positional Pull ; halting 2 seconds at each position. @100% max snatch x 5 sets through
B1. 2 rope climbs
B2: ring push-up support hold x :30-1 min
X 4 sets
C. Afap
50/40 cal bike
25 hang power cleans 135/93
100 DU
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Post class:
Becomplete:
1. light tgu work 16-20 reps alt
2. kB windmill 6-7 reps x 3 sets each side
3. Russian medball twist. 20 reps twisting alternating back and forth x 3 sets
4. Barbell bend over row x 6-8 reps x 3 setS
5. Db sa row 8-10 reps x 3 sets each side
6. 7-10 min of scap recovery
A. Bent over B.B. row 5rm for day
B.
18/14 cal bike
15/12 cal ski erg
12 alt db SqT snatch 50/35
Rest 3:30 -3 x 4
**modify to DB squat cleans if mobility isn’t there
CAP podcast launches soon on iTunes, podbean and YouTube. This is in addition to CFF.
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Function:
A. Hang Muscle Snatch technique work
B. Afap
50 burpees touch’s
40 dB push press
30 DB front squats
200m SB run
100 / 200 singles double unders
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Post class
Becomplete:
1. 3 min of crossover symmetry ; constant movement – exercise to exercise
2. 50 banded scap squeezes + 50 banded tricep press downs + 50 banded bicep curls + 50 banded face pulls + 50 banded scap squeezes
3. 3-5min on straddle spit stretch on Wall
4. 5-7 strict t2b + :45 second weight plank x 4 sets
5. Meditation – 10 min : opening thoracic on foam roller and relax in the mind.
Sarah
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A. Clean and Jerk: to 1RM for the day + 2-3 singles at 90% of max for day
B. 4 min clock
500/425 m row
Max clean and jerks 135/93
Masters get together this past Saturday. What a great time!
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Performance:
Strength: **Final week of this strength cycle phase
A. Strict Press – 5RM + 1×5@90%
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Conditioning:
amrap 8 – ladder 1/2 climbing
1 Power Clean 225/153
2 strict HSPU
2 power clean
4 strict hspu
3 power clean
6 hspu
etc. . .
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Post Class:
becomplete:
1. Barbell Bent Over Row (supinated grip) – 5 x 5 ascending ; build on last weeks
2. 4 rds; 10-12 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes
3. Narrow Grip OHS or Single ARM OHS; 10-12 min working position at the bottom
4. Crossover Symmetry
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Running:
Strength Development
1. 600-800 easy warm up
2. Drills: 1 of each: high knee. Heel to butt. Skipping. Build up x 3. All barefoot
3. 120’s: Measure out 120 yards – run fast enough to complete in 20 seconds or less – than run slow back in 40 seconds. So holding 1 minute for each one – take a full minute rest after reps 4 and 7. The key here is to not run too slow for the fast segment and too fast for the trip back to the starting line
4. Cool down 600-800 barefoot
Fitness / Performance:
Weightlifting:
A. Push Jerk – 5 x 5 ascending
Conditioning:
MAP Training @70-80%
amrap 10
10 t2b
10 Shoulder to OH 115/83
10 box jumps 30/24 *step down
rest 3 min
amrap 10
12 cal bike
35 double unders
8 ring dips (strict for those who can sustain this volume throughout. If strict and 2 sets entire time, also OK) *If not, either go kipping for a more muscular endurance route, or tone back this # a sustainable strict for you. If at 70% you cannot hit these 8 strict each time, please make sure to hit this as a focus peak for proper build out and future response.
****modify accordingly
Post Class:
Running:
1k run, rest 3 min, 800m run, rest 2:30, 600m run, rest 2 min , 400m run, rest 1 min, 1k run, walk for 2 minutes, into 5 min light run working running mechanics
Assistance:
a. strict HSPU 10 x 5; strength sets. #’d or slight deficit for those higher level HSPU folks
b. waiters carries 5 x 30’ each arm
c. Crossover Symmetry + Static Stretching (athlete specific)
Coach Rich
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Teams of 2
A. 18 min clock
Choose 1 for one teammate. 1 for the other. 1 barbell
Max snatch + max clean and jerk
Rest 3
AMRAP 18
50 db thrusters 50/30’s
45 burpees onto plates
40 c2b pull-ups
**modify accordingly
Coach Rich
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Fitness / Performance :
Weightlifting:
Choose 1
A. Snatch – 7-10 reps at 80-90%
B. Clean and jerk – 8-10 reps @83-90%
Conditioning:
A. AMRAP 15
20 db thrusters 50/35
20 burpees over the db’s when lined
20 c2b pull-ups
**modify accordingly
Post Class:
Running:
1k x 5; rest 1:15; sustainable paces; shooting for each 1k to be a faster pace than your overall 5k pace layout.
Assistance Work :
1. Strongman – 100’ Heavy Yoke Walks x 5-7
2. GHD Situps – 4 x 20; rest 3 min between;
3. 3 rds of, 25 banded face pulls , 20 bent over rear db flies, 15 pic discloses
4. Crossover Symmetry
Looking to take your fitness to the next level? Join the Competition phase programming, Saturdays at 10a on side 2, as well as some other sessions per week. Follow @completeathleticperformance & @crossfitfree on IG for more info daily / weekly.
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Announcements:
A. Make sure to get signed up for our Nutrition seminar May 6th, 12-3. Sign up link is in our private FB group.
B. Clinics are being finalized and announced soon. It’s been rough to coordinate dates but we are almost wrapped up.
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Fitness / Performance:
Strength:
a. Weighted Pull-ups 7 x 2, 3 x 1
Conditioning:
a. AFAP
750m row
50 OHS 95/63
250 double unders
50 alt pistols
750m row
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Post Class:
Bike: (build out)
a. 7 min hard, 1:30 rest, 5 min hard 1 min rest, 3 min hard :30 rest, 1 min sprint, directly into :30/:30 for 6 minutes, + 7 min coasting, legs only
Assistance:
a. reverse hyper 3 x 30 reps at 20% of your back Squat. . .flush flush flush
b. 4 x 16 deadbugs *can use bands for some resistance if see fit
c. scap work: specific
on incline bench, using like plates. . .2.5-5’s
4 x 15 reps of
Face Pulls, Rear fly, Overhead Y’s
d. db double seated bent over rows 12-15 reps x 4 sets
e. crossover symmetry protocol to finish off
