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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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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 

Please join us in welcoming Coach Rich to the CrossFit Free team.  This guy has been an amazing part of this community from the moment he stepped through our days. We are very fortunate to have Rich part of CrossFit Free and now lucky folks coming through our doors will be fortunate enough to learn from him.  Rich will be coaching on the Intro / On Ramp and Challenges side of CFF. I can’t imagine a better person for the job. 

Thank you for all your do Rich ????????

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Team Thursday:

Teams of 2; 

A. Running clock

AMRAP 8

21-15-9

Deadlifts  185/113

Hang power cleans

Shoulder to overhead

Rest 1 min

6 min to hit 1rm power Clean

1 min rest

AMRAP 11 (alt rds) – tag partner in

7 hspu

7 bar lateral burpees

14 air squats