Saturday, 110114

A. 

B. Rest / Recover

C. Athlete weakness work 

D. BB session 

E. Recovery 

Friday, 103114

Saturday at CrossFit Free. 10a, we will kick off Competitors Training as usual. We will be hitting the ECC Week 1 workouts with a great group!  Join us! 

A. Back SqT

2x4 @85%

B. Hang Snatch - 10-12 min of work ; heavy triple, but no more than 85% approx of hang snatch triple 

C. 1rd AFAP

10 bar facing burpees

15 thrusters (95/63)

20 C2B
D. emom x 10
odd: 5 OHS 135/93
even: 10 Cal Row @80%

E. 5 rds @70-80%
300m Row
15 Cal AB
rest 2 min btwn rds  

F. Stability + mobility Focus 

Thursday, 103014

Saturday Comp Training is always a blast 

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 102914

Welcome Dr Mike Molloy to the CAP Team

am: 

A. 20 min on Rower 

:30 on Hard

:30 on easy 

rest 10 min 

20 min on bike 

"same"

pm

A. Clean x 3 + Split Jerk; build to max in 15 min 

B. Front SqT : 3RM "bottom up" SqT's 

*set rack height to bttom of your front sqT. you Will pull urself under and just stand up from the bottom of the front squat. then lower back down to rack. Between each rep, stand up tall, then go back under bar for next rep. Think starting from the bottom here 

C.

amrap 10 @80

5 burpee muscle ups 

10 Box jump (24/20) step down 

15 Cal Row 

rest 4 min 

amrap 10 @85%

5 Tng Power Cleans (205/133)

10 Cal AB

25 DU

rest 4 min 

emom x 5 @100%

10 Russian KB swings (heavy as possible)

10 burpees

**building on last week

Tuesday , 102814

A. DB SA Row 5 sets of 8-10 each arm ; rest :30 between arms 

B. CG Deadlift 10x3; every ;30 sec ; speed reps 

C. 400m x  10 Run; Every 3 minutes on the clock, run...hold pace and build on the past 

D. Single Legs Squats 3x10 each leg; ascending

E. HS Hold :20-30 holds x 5-8 ; rest accordingly. middle finger fwd here, hands narrow and pressing through floor with all you have! 

Add On:

Legless Rope Climb Work

Hand balancing 

Monday, 102714

am 

A. 500m Row Repeat x 6; rest 2 min between, min 1 sec pace faster than last weeks interals 

B. Muscle Snatch x 2 + 2 OHS; build to max with this

C. Snatch - 3x3 @77 , 2x2 @80, 3x1 @83

pm

A. Snatch Balance ; 10 min of Work, Speed Technique is focus here 

B. Back SqT 

	1x5 @70%
1*5	80%
1*2	85%
1*3	90%
1*1	100%

C. Front SqT

1*5	65%
1*4	75%
1*4	80%
1*4	85%

D. AMRAP 10 @ competition pace 

5 bar lateral burpees

10 Thrusters (105/73)

15 C2B Pullups

One Session

A. Snatch work

B. SqTs 

C. AMRAP

Saturday, 102514

BENEFIT FOR COACH IS TODAY. 9:30aarrival  for Competitors

50 min clock 

A. 15 min to hit max in 

Power clean + hang SqT clean + Jerk

Rest 5 min (set up warm up)

B. 7 min to complete 

21-15-9

Deadlifts (275/185)

Strict HsPU 

Rest 3 min

**earlier U finish , more rest U get 

@ 30 min mark 

C. 5 min max calories on bike 

Rest 10 min 

D. AMRAP 5

10 wall balls 

20 double unders 

Friday, 102414

JP 

Reminder: 9:30a kicks off comp training at CFF tomorrow. 

A. OHS - 5RM + 2x5 @90%

B. Back SqT 

1x4 @75

3x4 @80

C. Front SqT 

1x5 @60

1x5 @65

2x5 @70

D. EMOM x 5

8 Russian KB (heavy as possible)

8 burpees (AFAP)

E. Emom x 5 min x 3 weighted high box jumps 

F. 5 min - accumulate of weighted plank hold 

Wed, 102214

Mickey

am:

A.  amrap 20 @70-80%

5 Strict Pullups

5 Stone over Shoulder (100/65) ish *depending what your gym has 

10 Cal AB 

10 GHD Situps 

20 Double Unders
B. Front SqTs - Banded - 3RM with lighter bands *note the bands

C. 10 min on Shoulder Health / Recovery 

pm:

A. SqT Clean - 1RM in 12-15 min 

B.

:10 on @225/133-153TnG SqT Cleans

:30 off 

*cont til cant tng reps in the :10 with speed

**10 sets max 

**no resting during the time, think FAST cycle time here (relative to individual)

*** scale accordingly;  up/down -  to hit 225 here, your cleans should be in the neighborhood of 300# or higher. Scale accordingly and be smart. Push it, be don't worry if have to adjust a bit on fly. 

****

C. 5 rds AFAP 

Row 250m 

5 burpee muscle ups 

D. DB SA Row 6-8 reps x 4 sets each side

E. Scap Recovery Work and positional holds 

One Session:

Do only PM session above + some added cyclical aerobic work if you have time 

Tuesday, 102114

CFF Blue and CF Prototype Teams @ Milford Mayhem this past weekend

A. High Blocks (above knee) Power Clean cluster 1.1.1; build to max in 15 min 
B. Snatch Grip Deadlift (deficit) 3x3 @ your max clean weight  *straps allowed
C. 
10 min clock 
est 10RM Push Press (from floor)
rest 2 min 
2 min max hspu (kipping allowed)
rest 6 min 
@the 20 min mark 
amrap 6 
6 ohs (93/63)
6 kb swings (70/53)
6 box jumps (24/20)

Monday, 102014

am:
A. 500m Row Repeats; x 5; rest 2:15 between - sustainable pace is goal here, building on prior weeks. 
B. Back SqT 
1x6 @70
1x6 @80
1x3 @90
1x2 @95
C. Front SqT
1x5 @65
1x4 @75
1x4 @80
1x4@80

pm:
A. 3 Positional Snatch (starting above knee, then below knee, then floor *not tnG from floor, reset hips); build to max in 12-15 min 
B. 10 min to establish 5RM TnG Snatch (power or SqT)
C. 
10 TnG Clean & Jerks (135/93)
10 Cal AB
10 bar facing burpees 
10 hspu 
10 T2B
rest 2/1 x 4; shoot for sustainable high % output; throughout
D. Scap Work and Positional OH Mobility / Stretch

One Session: 
A. 3 positional Snatch 
B. SqT - Back & Front 
C. WOD

10.13-10.19 - de load Week

Congrats to LiveFree Weightlifting Team Members, Amy & Stephen; both taking Gold in their weight classes at The New England Championships. Amy also setting Snatch & Total New Records (she already holds the C&J record)

Congrats to the Girls of CFF (Triple Threat) who had a dominating victory this past weekend at the Fall Freesome.  Very impressive and even more impressive as they all train under the same roof daily. Strong team with great performances against a very strong field.

10.13-10.19

Monday

5 rounds @ 80% effort.. keep it here

15 cal on Ab

10 bS @ 225/143-153 *tng (from floor for those with no issues with this - but rack if need be) 

10 bar facing burpess  

10 cTb pull ups

15 cal on rower

rest 4 minutes bt. rounds

Pm

A. BS to left
B. FS to right

	1*8	65%	0	1*5	70%	0
	1*6	75%	0	1*4	80%	0
	1*4	85%	0	1*3	85%	0
	1*4	90%	0	1*3	90%	0

Tuesday

A. Power Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3

B. Clean & Jerk - 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2

C. Clean Pull - 85%x2, 90%x2, 95%x2 

+

3K row @ 2:00-2:05 pace

Wednesday

AM

A. Front sqT - 4 sets @75%

B. Snatch - 75%x2, 80%x2, 85%x1x3, 80%x1

C. Jerk - 75%x2, 80%x2, 85%x1x3

D.1 Snatch Pull - 100%x3x2, 105%x2x2 

D.2 Pendlay row x 6 x 4 sets

PM

30 sec. AD sprint @ max effort

rest 3 minutes x 4

+

30- sec. row sprint @ max effort

rest 3 minutes x 4

Thursday

Rest

Friday

A. Power Snatch - 70%x2x2, 75%x1x4

B. Power Clean + Power Jerk - 75% x (2+1) x 2, 80% x (1+1) x 3

C.1 Clean Pull - 95%x2x2, 100%x2x2 

C.2  SA DB row 4-6 reps per side 

+

10 minute amrap @ 80%

15 cal AB

10 kb swings @ 53/35

5 burpees over box, 24/20”

10 T2B

-rest 4 minutes-

10 minute amrap @ 80%

150m row

20 UB wall balls 20-14 to 10'

3 db manmakers, 45/35 each hand 

35 double under

Saturday

20 minutes of mobility work

+

20 minute z1 effort (run/row/or AD)

sunday

off 

Saturday, 101114

Podium is ready!

A. EMOM x 20 

odd: 5 TnG Clean & Jerks (135-185) ascending and specific to athlete. Unbroken reps and TnG. Think Speed, not maximum weight

even: 10 bar facing burpees 

B. @80%

2k Row 

100 box step up and overs (20)

2k Row 

C.  15 min of Strict Gymnastics Work 

D. 15 min of Lower Back Acc Work ; Postural Focus 

Friday, 101014

Implements for Burden run come Saturday 

A. Back SqT 

1x8@65

1x6@75

1x4@85

1x4@90

B. Front SqT

1x5@60

1x5@65

2x5@70

C. 

50 C2B Pullups

50 thrusters (75/63)

35 T2B

35 Thrusters (105/83)

20 KB Power Cleans (53/35)

20 thrusters (135/93)

5 burpee bar muscle up roll overs

*see demo vid 

5 thrusters (165/113)

D. DB SA Row; choose rep scheme x 4 sets each side

E. Scap Recovery Work and stability focus 

Thursday, 100914

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 100814

am: 
A. High Block SqT Clean- climb to 3RM in 12 min once warmed up to 70% of your 1RM Clean 
B. Deficit Snatch Grip Deadlift - built to Heavy Triple; quality here with 2x3@85%
C. 
1 mile run 
rest 1/1
400m Run x 4; rest 1:30 between 

pm:
A. Front SqT - 3RM with 3 sec pause and chains 
B. 20 Muscle Ups for Time; rest 1/1  , then, 10 muscle ups for afap
C. 
100 Double Unders
50 Cal AB
80 Double Unders
40 Cal AB
60 Double Unders
30 Cal AB
40 Double Unders
20 Cal AB
20 Double Unders
10 Cal AB
C. Lower Back Acc Work ; athlete / gym specific 

one session:
A. Cleans
B. Muscle Ups
C. DL’s
D. abbreviated version of WOD; depending on athletes time…longer aerobic is goal 

Tuesday, 100714

Redline Team Day

A. Power Clean Cluster 2.2.2; build in 5 sets to max - NOT TnG - rest :15 between reps on clusters 
B. Weighted Chinups - 7x3; ascending to near 3RM
C. 
amrap 7 @comp pace 
10 OHS (95/63)
10 box jumps (24/20) step down 
10 T2B
rest 4 min 
amrap 7@ - sustainable pace from start - consistency here on all movements 
10 tng Power Cleans (95/63)
30’ HS walk
5 bar face burpees 
rest 4 min 
1700m Row @AFAP
directly into 10 min row @60% recovery
*throw mask on here if you have one

**Add On for the Day: 
500m Row Repeats x 5 + :30 on :30 on work; for added breathing work. Keep this at aerobic efforts 

Monday, 100614

am

A. Snatch to 88% x 5 Singles 

B. Drop to 77% for 3x3

C. Back SqT

1x8 @65

1x8 @70

1x6 @80

1x6@85

D. Front SqT

1x5 @70

1x5@75

1x5@80

1x5@85 

pm:

A. 21-15-9

KB Thrusters (53/35)

Pullups

B. EMOM x 10

odd: :30 HS HOLD

even: 10 Cal AB

C. TGU ; alt arms- 5-7 min of work here, focus on stability and strength through the shoulder 

one session:

A.Snatch + SqTs

B. 21-15-9 WOD

C. Shoulder Recovery 

Sat, 100414

CF Resilience taking on the overnight wods at Gillette

SATURDAY; COMP Day @CFF - Milford Run Through for those attending and wanting to push teammates

A. Complex:   SqT Clean + Hang Power + Front SqT 

B. AFAP 

15 C&J’s 135/93

15 bar facing burps

500m Row 

C. Teams of 4 

100 KB Thrusters 53/35

75 C2B

50 OHS 135/95

25 Muscle Ups

***Those not attending CFF

A. Complex: Power Snatch + Hang SqT Snatch + OHS; build to max

B. Emom  x 10 

2 power clean + 2 push jerks at 70%

C. AMRAP 18 @70-80%

3-5 strict hspu

5 tng power cleans (155/103)

10 bar facing burpees 

10 T2B

20 cal Row 

D. DB SA row 7-9 reps heavy with 1-2 sec pauses at top of pull x 3-4 sets 

E. Seated Good Mornings 5x5 ascending 

Friday, 100314

#tbt

A. Back SqT 
1x10 @60
1x10@65
1x8@70
1x8@75 B. Front SqT Cycle
4x5 @70% C. MAP Training @comp pace 
amrap 10 @comp Pace
10/7 Muscle Ups 
200m Run 
40 Double Unders 
rest 4 
amrap 5 @ sustainable pace 
5 KB Swings (70/50)
5 Box Jumps (30/24) step down 
rest 3 min 
10 min on AB
:30 on hard
:30 on easy 

Thursday, 100214

Men of CF Resiliance 

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing. 
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend