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Saturday,  042917T

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 

Sat, 042917

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 

Friday, 042817

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 

Thursday, 042717

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

Wed, 042617

Please join us in congratulating Lynn on qualifying for the 2018 CrossFit Games!  She finished 12 in the world in the 40-44 division and earned her spot in Wisconsin come August.   But, next up for her is the Regionals floor with Team CrossFit Free.    Reminder: get your regionals tickets while you still can!

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Fitness / Performance: 

A. Seated Single arm DB strict press 8-10 reps x 5 sets heavy  – only count work sets

*15 min

B. 32 min EMOM

minute 1: maintain over 400/300+ assault bike – shooting for :45 each minute  *watts are target.  For most – 85-90% consistency of output is target

minute 2: 60′ burpee broad jump

minute 3: 100m shuttle run

minute 4: 45′ DB Front Rack walking lunge 50’s/35’s



Post Class:

Assistance:
A. Yoke carry; 60’ sections as goal (can break up 30/30 if space is an issue) – AHAP x 8 walks
B. HS belly to wall lateral walks. 15’ each direction x 6 total each side; break as needed
C. Tabata Ring Support Holds x 8-10
*modify accordingly


Tuesday, 042517

Congratulations CFF!

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Fitness / Performance: 

Strength:

a. Snatch grip deadlift – 5rm from 1’ deficit + 1×5@90% from floor
Conditioning:

A.4 rds

500m row

40 double unders

21 wall balls

14 db power cleans 50/35

9 burpee box jumps over 24/20

rest 4:30 x 3-4 rds

Post Class: 

Assistance:

A. 4 rds

15 ghd sit-ups

15 ghd back ext

45’ hs walk

:90 of jogging style dynamic movement

B. TGU – 14 reps heavy each arm

Running:

100m shuttle sprint x 8; rest = walk + a 20 count between each

+

5 min at 70-80% x rest 2 min x 2

Sat, 042217

#tasia 
Fitness / Performance 

A. Snatch Pull – 3 positional – 3rm. Not exceeding more than 20# over max snatch 

B. AMRAP 11

15/12 cal row 

12 t2b

9 clean and jerks 135/93

*modify accordingly 

Post Class

Track: 

a. 800 supersets; 200m @95% into 400m run at goal pace of :10-15 seconds off your 400m max time, directly into 3 min cool down run to recover, repeat 7x
Assistance :

A. 15 min scAp work

B. 12 min banded lower body work 

C. 9 static stretch holds 

Friday, 042117

Sarah with 231#lb Clean double!


Fitness / Performance:

A. Hang Clean 2.2 cluster to max in 18 min

B. Masters Qualifer #1

100 db snatch  50/35

80 cal row 

60 bar facing burpees

40 muscle ups

*20 min time.  

**modify accordingly!
Post Class Options:

Bike

a. 5 min hard, rest 1 min, 4 min hard, rest 1 min, 3 min hard, rest 1 min, 2 min hard, rest 1 min , 1 min hard, into :60 at legs only coast. . . into 10 min at 70-80% 
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 

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