Turkey Day 9a class
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There will be no 5:30a or 6:30a class today. Regular schedule, there after.
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All:
A. Clean from hip/ or high hang; to 5RM then drop set at 2×5@90%
B. 3 rds
30/24 cal bike
22 pull-ups
14 burpee BJ other 24/20
Peter & Matt – head to head at Southie
Announcements:
1. wL 101 2 tonight, 6:30p
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All:
A. 3 front SqTs + Jerk; climbing , smaller jumps, more volume , quick sets
B. Every 5 min x 3
400m run
12 hang power cleans 155.108
9 Front SqTs
7 shoulder to overhead
*modify accordingly
Matt & Jake taking a stroll with the 50# slam ball.
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Announcements:
A. CFF invades Skydive New England: event Page is live and spots filling. Those interested, pay the deposit and get in while you can. Making a day out of up there.
B. WL 101 is in its “off” weeks. Stay tuned for new cycle dates and while we head back to the Snatch; our next WL 101 class will be a technique focused class with programming built in; building and progressing out.
C. Interested in one to one training sessions to brush up on skills? Our coaches are opening up PT time slots. Interested, email info@crossfitfree.com
D. Hard Body Meals has joined forces with CrossFit Free. Stay tuned for discount codes and information regarding the process. They will be in house Monday night to discuss.
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All:
A. Power Snatch + Hang power snatch ;
5 working sets
70%-75%-78%-80%-77%
– as target.
– athletes can choose to climb
OR
A. Front SqT x 2 + Split Jerk;
5 working sets
@70-80% of max clean and jerk
– as target.
– athletes can choose to climb
<18 minutes for your A option
.
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B. Conditioning
6 tng power Cleans @50-60% of max PC
1 min row @2k PR Pace
1 min bike nasal breathing is target
Rest :90 x 4 rds
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Post class:
D. Becomplete
1a. Barbell curl x 5-7 reps
1b. Db alt curl x 12-16 alt reps
1c. Db triceps extension x 15 reps
X 4 supersets
2. Single arm DB tricep kick backs x 10 reps x 3 sets
3. Single ARM Db rows x 10 reps x 4 sets each side
4a. Chin over bar chin-up grip hold x :20-:30 (weighted where necessary)
4b. 25 band scap squeezes
X 4 sets superset
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)
