Tuesday, 070114

am: 
A. 400m - TT (track for those who can make this possible)
rest / recover
B. 800m Run x 4 @80%; rest 1 min between ; sustainability important with these
C. Weighted Strict Pullups think 6-10 rep grinder sets , max weight to do this x 4; rest 3 minutes 

pm:
A1. Deficit Power Clean Complex - Power Clean x 1 + Low Hang (just off floor) x 2; build to max in this. 
*So, power clean, then lower the bar through the eccentric motion to about 2 inches off the ground, then clean again, repeat that clean x 2. Once you clean the first time, the bar won’t touch the floor again. 
A2. Drop - long Jump (24/20) x 2; rest 2-3 min ; repeat with sets above 
B. 4-5 rds ; sustainable numbers are key here. 
200m Run 
10 Hang Power Cleans (135/93)
40 Double Unders 
10 Shoulder to OH
12 T2B
15 tng Box Jumps
rest 5 minutes between 
C. SA DB Rows 8-10 reps; rest :30 between arms; ascending in weight 

Monday, 063014

Congrats to Team from CFF for their podium finishes at CF Resiliences "Carnival of Strength" 

A. Snatch (Full) (building on prior waves) - 1@80 1@84 1@88 1@84 1@88 1@92 1@88 1@92 1@96

B. Back SqT 

1x8 @65

1x8 @70

1x6 @80

1x6 @85

C. EMOM x 20

Odd: 5 burpees + 5 KB SqT Cleans (70/53)

Even: HSPU - Deficit - Strict, target is 5 solid reps; not failure. Set up appropriately 

D. 5 rds 

1 min @80% on AB

4 TGU *2 at a time per arm, then alternate; Ascend weight here 

Sat, 062814

Team

A. Strict Press - Heavy Double in 10 Minutes
rest 2 min ; transition weights etc 

B. 5 min to Hit Heavy Single - go for PR here 

rest 3-5 minutes C. Bench Press - climb to heavy double in 10 minutes 
rest 3-5 
C. Deadlift - heavy triple NOT TnG in 10 minutes 

rest and go for Single if its there; depending on room and competition atmosphere.  rest 

D. AMRAP 20
10 Cal Assault Bike (15 cal on Airdyne, or so) - quick timing on to cycle through for athletes 
20 Cal Row 
300m Shuttle Run (50 down 50 back x 3)

rest

E. Team WOD for those around

Friday, 062714

A. Hang Snatch Pull 4x2 @100-105%; focusing on coming back down ; getting shoulders out in front of the bar for the proper position and finishing pull from there each rep
B.AB/AD
:30 on HARD
:30 on easy 
x 14-30 min depending of time per athlete 
C. 5 min of Core Work, low volume; 
D. 20 TGU; lighter weight, positional focus here
E. 10 min upper gymnastics weakness work 

Thursday, 062514

1st session: 
A. Back SqT Cycle
1x10@60
1x8 @70
1x8 @75
1x8 @80
B. Split Jerk - Work up to heavy Triple
C1. DB Strict Press - in lunge position, single arm. Heavy 5-10 reps x 4 sets each side; no rest between arms, then no rest before C2. 
C2. Weighted GHD Situps 15-20 reps x 4 sets 
D. recovery Row 

2nd session: 
A. MAP Training; AE’s here
amrap 10 (#’d vest for those who can)
15 Cal AB
10 Box Jumps (24/20) step down 
5 Strict HSPU
rest 4
amrap 10
10 KB Power cleans (53/35) each hand
20 Double Unders
3 Power Snatch *think heavy singles for weight here, but back on the bar
rest 4 min 
:30 on HARD
:30 on easy 
x 10 min on rower 

Wed, 062414

Active Recovery Day Today; Have some fun! 

Tuesday, 062414

Session + Rowing
A. Deficit Power Clean ; 5 x 3; NOT TnG @78-83% - (2-4’ def) 
B1. Rack Pull  5.4.3.2.1; heavy here. Straps allowed. 
*if new to these, do NOT Max out. work these in a few times prior. 
B2: Standing High Box Jumps 1/2/1 format ; super set with each rack pull here
C. 
5 Strict Muscle ups
200m Run 
4 Strict Muscle Ups
200m Run 
3 Strict Muscle Ups
200m Run 
2 Strict Muscle Ups
200m Run 
1 Strict Muscle Up
200m Run 
3 Muscle Ups
200m Run 
5 Muscle Ups
200m Run
7 Muscle Ups
200m Run
9 Muscle Ups
200m run

***For Females not pefrorming Strict MU's at higher reps
Perform Muscle Ups for the first one and C2B on the 2nd round of muscle ups climbing back up. Different rep scheme ; per athletes performing together for the competitiveness of it.  Ex: 5-10-15-20
****Those without muscle ups; sub in rep schemes of Strict Pullups / Ring Dips / C2B / Ring dips etc 

Rowing Work: another time of day is possible 
500m x 8 @:20 slower than your max 500m Row (approx); rest :2:30 between

Assistance Work: 
A. DB Side Flies; working delta and upper back; 5 sets of 10-15 reps; ascending in weight
B. DB SA Rows 4-5 sets of 8-10 reps here, focus on proper scap movement
C. 3x20 Weighted GHD Back Extensions or Reverse Hyper work for those who have 

Monday, 062314

Monday: week 2 day 1 

A. Snatch (Full) - 1@77 1@82 1@87 1@80 1@85 1@90 1@83 1@88 1@93

B. Back SqT CyCle 

1x10 @60

1x8 @65

1x6 @70

1x6 @75

1x6 @80

C. EMOM x 14 w/ weighted vest (specific to athlete for weight and those who can handle)

Odd: Pbar HSPU (-2)

Even: :45 Sprint on AB/AD - High Aerobic Effort; but sustain here 

D. Jerk Hold x :20 seconds; climb in weight here. 

*Split Jerk, make sure your feet are in perfect position, if not adjust them to, stick the landing and HOLD. Once you stick, clock starts. :20 hold overhead in the Split Jerk position. Key here is to make sure the upper back is tight, all muscles are in, shoulders are active and up. This will have a internal aspect (this is correct and where you should be!). HOLD for :20 then rack it. Perform 5 sets of this; ascending in weight. 

 

Saturday, 062114

Mickey, getting geared up for his workout!

A. 10RM Front SqT - in 15 minutes or so
B. Ind: 
30 Clean & Jerk (155/108) (135/93)
30 bar lateral burpees 
30 T2B
30 Cal Row 

C. 10-15 of Weakness Specific Work 

D. Team WOD- for those who are sticking around for a bit. Whiteboard at CFF

Friday, 062014

Lynn getting after Comp Phase Programming coming on Saturday 

Time has been set, as she had a phenomenal performance. 

Join us at CrossFit Free Saturday @10a for Comp Phase Training

Friday: 

A. CG Grip Pull + Below Knee Pull + Hang Clean Pull; 3x3 @102-105%

B. 400m Run; top of every 3 min @90% x 6

C. 5 rds 

2 TGU (1 each arm - heavy)

:15-:20 L-Sit hold

60’ Burpee Broad Jump

:30-:45 min Plank Hold

D. 10 min of heavy DB row + Scap and upper back Strength

Thursday, 061914

1st Session: 
A. Back SqT - Week 1 Day 2
1x10 @60
1x8 @65
1x8 @70
1x8 @75
B. Power Snatch x 2 + OHS x 3 ; build 
C. SqT Clean x 2 + Push Jerk x 1 + Split Jerk x 1 ; build 
D. 10 min on Bike @60%

2nd: 
A. Push Press  Cluster. 2.2.2 ; build in this cluster 
B. MAP Training - Sustainability Focus 
amrap 12
300m Row 
20 GHD Situps
10 Burpee Box Jump Overs (30/24)
3-5 Muscle Ups (UB sets important here)
rest 4 min 
amrap 12
3-5 Muscle Ups (UB sets important here)
200M Run
40 Double Unders 
12 KB Swings (heavy)
rest 4 min 
3 min max calories row

Wed, 061814

Great Saturday Comp Training

Active Recovery  / Rest Day 

Tuesday, 061714

Lynn - EMOM Fun

1st Session: 
A. Power Clean + Hang Power Clean + Below Knee Hang Power Clean + TnG Power Clean; build to max 
B. Bounding Course: 4-5 Jumps; Height variations ; hit max height on your course. Record heights per
C. 10 Legless Rope Climbs - AFAP - 15’
D. 7 min Row @Z1

2nd: 
A. Snatch Grip Deadlift with Intent; 4 Inch Deficit : 4x3 @your max Clean weight
B. 15 min AMRAP 
15/12 C2B Pullups
15 Box Jumps (30/24) - step down 
C. 4 rds 
10 DB Row (HEAVY) *each side 
10-12 DB Rear Fly’s (focus on squeezing that upper back together)
10-15 Weighted GHD Back Ext

Monday, 061614

Congrats to Austin at CFF on his 6:31.4 2k Row PR. 

A. Snatch (full): 1@75% 1@80% 1@85% 1@78% 1@83% 1@88% 1@81% 1@86% 1@90% 
B. Hang Clean x 2 + Jerk x 2; build in complex 
C. Back Squat - Week 1 Day 1 
1x10 @60
1x8 @70
1x6 @75
1x4 @80
D. Strict HSPU - weighted - Max Sets x 4; rest 3 min between (target is 6-8 reps; use appropriate weight or BW if need be to hit the rep scheme) 
E. EMOM x 20
Odd: 12/10 Cal Assault Bike
Even: 10 Wall Balls (30/20 to 10’)
F. TGU Work - 5 min of stability work ; light and focused 

Sat ,061414

A. Push Press - build to heavy single in 12 minutes
B. build to heavy 10 rep TnG Behind the Neck Push Press - in 10 minutes 
* position key here, weight not most important ; get comfortable with weight coming back down to your back rack 
C. Clean Ladder ; 5 bar lateral burpees before each rep;   EMOM style 
Men start at 225 / woman at 123; jumping by 10 lbs 
*once you fail, you have option to jump by 5lbs and give one more go at that rep. You cannot continue after this. 
D. 
20/15 Bar Muscle Ups Ups 
50 Double Unders 
35 Thrusters (95/63)
1k Row 
E. 3 min AB test 
rest 12 minutes 
repeat 

**those attending the 10a comp training day. Will be two versions of the wormout for those who have difficulty with the muscle up portion. So no worries, a wormout for all. Join us!

Friday, 061314

Congrats to Juan... Hitting his 4 week goal (goal setting) on Day 1 

A. OHS - heavy 3 @33X1
B.  5 rds 
200m Run
20 GHD Situps
C. BB Row - build to heavy 6-8 reps; strict pulls, no jerking or hip relating swing here 
D. :30 sec Hs HOld x 6-8 sets; rest :20 in between ; focus on pushing through the floor with everything you have. Hands under shoulders and middle finger pointing straight forward. 
E. 10-30 min AB/AD session @Z1

Thursday, 061214

Watch this

A. EMOM x 16
Odd: 4 / 3 Muscle Ups *perfect position here. If need to lower number, fine, but think LONG, back and front and through. 
Even: 2 TnG Power Snatch’s ; ascending , starting at 70%. Don’t go above 75%. Complete pulls, speed, footwork, finish strong
B. Split Jerk - 10 min of work. hit some triples, double and singles. Max isn’t important today, SPEED is 
C. Bench Press - build to 3 rep max @31X1
D. 3x10 - speed sets with chains; weight relative to A and the athlete. SPEED is key 
E. KB / DB SA Row; LONG PULLs here. 4 sets of 8-10 heavy reps each arm; rest :30 between 

2; 
A. 500m Row x 6; rest 3 min minutes ; men :20 seconds slower than your max 500m Row. Woman :16-:18 slower than your max 500m Row
Building weekly on this and throughout the year. Mark your splits down on your blogs/books and keep track of your progress with aerobic work. This is very important 
B. Weighted Pullups (semi supinated if you have option) 5x5; ascending; rest 2 min 
C. 4 rds 
10 burpees
15 T2B 
18 OH Walking lunges  BB - 95/63
10 no push burpee box jump overs (20)
15 cal AB/AD
rest 1/1 between rounds  

Wed, 061114

Will be soon switching over to CompleteAthleticPeroformance.com   Full Programming will be updated daily on the site, along with many other options for athletes/clients. Thanx to everyone who has supported the growth along the way. Announcements coming soon! 

ACTIVE RECOVERY DAY 

Tuesday, 061014

Join us every Saturday at CrossFit Free; 10am. All Program Design and competition athletes are welcome. Throw down weekly and get together with like minded athletes. Join us! 

1; 
A1. CG Deadlift; build to heavy double with 3 positional pause (2 seconds each position) 1. Off floor 2. below knee 3. mid thigh ; rest none 
A2. 1/2/1 Seated Box Jump - Explosive Training - 
*the 1 should be at a higher height, 2 reps at bit lower, 1 back high etc. Alternate between 1 and 2 rep box jumps with each set of CG Deadlift at working sets. 
B. Triple Fwd Bounding - build to max heigh for 3 consecutive fwd bounds 
C. EMOM x 14
odd: 1 legless Rope Climb - 15’ 
even:  15/12 Cal Row 

2; 
A. MAP @80-85% ; sustainability being the focus 
amrap 10
7/5 Strict Pullups
10 KB Swings (heavy)
15 Box Jumps (24/20) step down 
rest 4 min 
4 rds 
400m Run 
15 GHD Back Extensions
rest 4 min 
amrap 10
10m HS Walk
10 tng Power cleans (95/63)
20 double unders 
B. 3x10 RDL ; slow tempo, feel this!
C. Lunge Good Mornings 3 x 12 steps (barbell)

Monday, 060914

1 or 2 sesions; athlete specific 

A. Snatch Pull + Hang Snatch + Snatch + OHS; build to max in 15 min 
B. Clean Pull + Hang Clean + Clean + Jerk; build to max in 15 min 
***Variations of A&B should be SqT variations for those able to. Always SqT weightlifting movements unless otherwise noted. 
C. Back SqT -  build to 1RM here - will be using this # in future weeks 
D. Back SqT - drop sets. at Tempo of 30X0; few sets of 5 here, then few sets of 3 
*3 seconds down, 0 in the hole, explode up and 0 second pause at top. Open hips and instantly close them descending for the next 3 count.   Go through these sets fairly quickly, shorter rest. 
E. 
20 Power Cleans (135/93) 
10 Strict HSPU
15 Power Cleans (185/123)
15 Strict HSPU
10 Power Cleans (225/133)
20 Strict HSPU
F. 20 TGU - focused on position; stability ; alt between arms

Sat, 060714

Amy

A. Snatch - built to heavy single 
rest 10 min 
B. Snatch - 8 min @90% Test  
C. EMOM x (x) - til max minutes 
70m Row 
5 Thrusters (115/83)
3 bar lateral burpees 
D. EMOM x 14-20
Odd: Weakness 
Even: Weakness 
*summarize based on room for Comp Training at CFF 
E. Lower Back Emphasis - Strength Sets; low volume 

Friday, 060614

Chase

Those following programming from other affiliates, home etc. Please submit pictures and video for the blog.  bp @ crossfitfree . com   

Reminder: this Saturday starts our Saturday 10a Competitors Training. EVERYONE is welcome on Saturdays at 10a. Join us! 

A. Power Snatch - Triple; NOT TnG
B. Power Clean + Push Jerk  - build to heavy single in 10 min 
C. EMOM x 10 
2 reps @65% of B + 5-7 rebound box jumps (24/20)
D. 3 rds @80% 
400m Run 
15 KB Swings (53) 
10 Wall balls (30/20)
E. 30 min Row @Z1; recovery work 

Thursday, 060514

Update to Template: Phase 1

A. SqT Snatch + 1 OHS - EMOM x 10 min X 2 reps @70-75%
B. Front Squat - 10RM for the day + 1x10@90%
C. Bench Press - 5RM + 1x5@90
D1. Weighted Pullups - find 3RM 
D2. max L-Sit hold (pbars), superset with the heavy sets on Pullups. Min of 5 sets with these 

2nd: 
A. EMOM x 7
20 Double Unders + 5/3 Muscle Ups
B. AMRAP 10@85% sustainable pace each round
10 C2B pullups *WORK THE butterfly technique here, smooth and efficient; if you have it
10 burpee touch’s 
10 Cal AB
C. Row 
:30 on HARD
:30 on Easy 
x 10-15 min

Wed, 060414

CrossFit Free - taking 2nd place in the HS Workout

Rest / Recovery Day

*weightlifting Wed tonight for those free. 

Tuesday, 060314

Mike Szela
Excited to have him coming to CrossFit Free for the Athlete Camp we are hosting in August

A. Power Clean High Blocks (above knee) - 2x3@75, 2x3@80, 2x3 ascending from prior
*target %'s. If above knee from blocks is issue with your pull, adjust accordingly 
B. Jerk - triples and doubles at lower %; work footwork here for 10-12 min 
C1. CG Deadlift 3-3-3 @67-70% ; rest :!5
C2. High Box Jump x 2 reps x 3 sets; rest 2 min 
D. 5 rds 
10/7 Strict Pullups
500m Row @85%
400m Run @85%
E. Weighted Situps 4x15
F. GHD Back Ext (weighted) or Reverse Hyper work 

Monday, 060214

Congrats to Brooks on his 9th place finish in the North East Regionals !

A. Back SqT - w/ resistance; chains or bands @41X1; build to 3RM 
*note resistance type and set up
B. Snatch Balance + Snatch + OHS; build to max 
C. 20-15-10-5
Strict HSPU (deficit for those can (minor), or to standard height)
with 400m in between . so 20/400/15/400/10/400/5 DONE
D. 20 TGU, lighter weight here, focusing on stability and positioning