Thursday, 073114

#tbt

am: 

*A/B can go any order athletes choose for their cycle, plus the ladder wod 

A.  Back SqT al Cycle 

1x4 @70

1x4 @75

1x4 @80

1x4 @85

B. Speed Clean Ladder from CF Games 

245/155

255/160

265/165

270/170

275/175

280/180

290/185

300/190

305/195

310/200

315/205

325/210

335/215

340/220

345/225

pm: 

A. 21-15-9 complex from Games

8 DL 155/115

7 cleans 

6 snatches

8 pullups

7 c2b

6 bar muscle up

6 dl 

5 clean

4 snatch

4 DL

3 cleans

2 snatch

4 pullups

3 c2b

2 bar muscle ups 

Wed

Recovery 

Tuesday, 072914

Tuesday:

am: 

A. 3 Position Power Clean Complex; 5 sets between 80-85% 

B. Heavy Triple Deadlift - w/ Chains or Bands today

C. 10-15 min of core / upper gymnastics play time

D. 10 min on Rower @Z1

pm:

A. 

40 Wall Balls 20/14 to 10'

200m Sand Bag Run

10 Burpee SqT Cleans Thruster w/ (sand bag 80/60)

5x - 100m Shuttle Run (50down 50 back) + 5 Muscle Ups 

10 Burpee SqT Cleans Thrusters w/ sandbag

200m Sand Bag Run 

40 Wall Balls  20/14 tp 10’

*burpee sat clean thruster w/ sandbag =   sand bag is on the ground. Burpee chest to sand bag , can stand up with the bag at that point, into squat clean with sandbag + thruster the SB overhead. Bag can be on one side of the body, just locked up overhead. Odd object here, find the best way for you. Bag must end locked out overhead both arms; so if bag is on one side for thruster, athlete must coordinate bag to overhead both arms locked out for lockout. 

Monday, 072814

Women of Weightlifting was a great success!

A. Back SqT Cycle 
1x5 @70
1x5 @80
1x2 @85
1x3 @90
1x1@100
B. Snatch Balance - heavy triple in 15 min 
C. Strict Press - 5RM + 1x5 @95 + 1x5 @90
D. EMOM x 14-20 *time based
odd: 5 cal AB + 5 burpees 
even: 2 SqT Cleans @ around 70%…can go from 65-75% depending individual 
E. Shoulder Stability Focus; recovery / rehab 

Saturday , 072614

Weightlifting Programming starts Monday!  20 weeks til American Opens!

A. Front SqT - climb to 1RM in 15 min 

B. Back SqT - 20RM in 15 min 

****if on separate squat cycle, stick to that for the day if in your programming. If this will affect your next weeek drastically, be smart. As some of you are individual cycles. 

C. 

1 rd

75  Pullups

150’ OH Walking Lunge  (135/95b)- axle bar 

rest all together; recovery a bit 

+

3 rds 

400m Run 

30 Double Unders 

20 S to OH (135/95 axle)

10 Muscle Ups 

+ 

scap work for recovery 

Friday, 072514

A. Deficit Snatch High Pull 3x3 @100%
B. SA DB Row 4-6 reps each side x 4 sets; rest :30 between 
C. 
10 min AB @80%
5 min Row @80%
10 min AB 
-:30 on hard  :30 on easy 
+
light TGU work 
+
Scap work 

Thursday, 072414

Mickey, Snatch PR! 

am: 
A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 
B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 
C. BS Cycle 
1x4 @75
1x4 @80
1x4 @80
1x4 @80
D. Aerobic Recovery 
E. scap work 

pm: 
4 rds 
25 Wall Balls (20/14)
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn rds 

Wed, 072314

Constantly evolving ....

Active Recovery / rest Day

Tuesday, 072214

am: 
A. Snatch Grip DL w/ Intent - 5RM +1x5@95 + 1x5@90 - not TnG
B. Weighted Ring Grip Pullups - 5RM + 2 drop sets  
C. 
200m Run @ 90%
400m Run @ 60%
100m Shuttle (50 down 50 back) @100%
rest 9 min x 3 
D. 10 min of Dynamic & Static Stretching 
E. 10 min of Core Work 

pm:
A.
250m row
15 kb swings @ 70#
25 burpees
15 kb swings @ 70#
250m row
rest 12 minutes x 2
B. 30 min aerobic recovery & scap work  

Monday , 072114

A. Snatch - 15 min to climb to heavy Single

B. drop set to triples; not TnG ; 10 min or so 

C. Front SqT + Jerk ; build to heavy single 

D. BS Cycle 

BS

1x6 @70

1x6 @80

1x3 @90

1x2 @95

E.  EMOM x 24

first 12 minutes 

odd: 5 Burpees + 5 Muscle Ups *scale OTM accordingly; UB set here 

even: :30 hard effort on AB/AD

next 12 minutes 

odd: Strict HSPU - 5-7 reps; height accordingly 

even: 15 / 12 Cal Row 

Saturday, 071914

Amy on her way to a 67/92 finish at Nationals in the 58kg class; weighing 56kg

A. OHS - 1RM

*18 min 

B. OHS - drop to 3RM after the 1 Rep

*10-12 min 

C. 10 min clock 

50 Pullups

150 Double Unders 

25 Hang Power Cleans (225/133)

rest 10 minutes 

50 Pistols

500m Row 

50 SqT Clean Thrusters (95/63)

Friday, 071814

Excited to be coaching the team out here in Salt Lake City

A. Snatch Pull - build to Heavy Double

B. Clean Pull - Heavy Single

C. 800m Run x 3; rest 1:30 min between; sustainable Pace here 

D. 20 min of Recovery work; athletes choice

+

Tons of stretching; prepare for Saturday 

Thursday, 071714

Tasia, getting ready to take the Northeast by storm in 0 -15

am:
A. Snatch EMOM  x 10 min x 2 reps @ 70-75% - not Tng 
B. Bench Press - 10 x 3 - emom 50% + Chains - Speed 
C. EMOM x 10 - strict HSPU (deficit + weighted where possible) 2-4 reps
D. 3k Row @2:00/2:10 Pace  - low stroke count

pm:
A. @110%
:30 wall balls (30/20)
:30 power Cleans (115/83)
:30 no push burpee box jump (20), no ext required 
:30 AB sprint 
rest 6 min x 3
B. DB SA Row 8-10 rep x 4 sets each side 
C. 10 min of Scap Work
D. 20+ of mobility & recovery 

Wed, 071614

Congrats to CF 110 Team on their 1st place victory this past weekend!

 

Active Recovery Day today

Tuesday, 071514

Am:
A. 10x400m row  ; rest 1:30 - sustainability 
B. clean & Jerk - triple to double from low blocks - power clean + push jerk 
C. 35 strict pull-ups AFAP
D. Bounding Work - athletes choice 
E. Shoulder Work - tgu + scap work

Pm:
A. Clean & Jerk - heavy single
B. Clean & jerk - triples at 70% x 2 sets
C. 
10.8.6.4.2
Thrusters 135/93
Bar muscle ups 
D. 20-30 on AB/AD; intervals hard easy but think recovery 

Monday, 071414

Another great competitors training day this past weekend. Every Saturday at 10a @ CrossFit Free 

A. Back Squat Cycle
1x8 @65
1x6 @75
1x4@85
1x4@90
B. Snatch - 3RM Hang (above knee) + 2x3 @90
C. EMOM x 20
Odd: 20 Double Unders + 3-4 Burpee muscle ups 
Even: 15/12 cal AB.  (Slightly higher on AD)

Saturday, 071214

Brooks, with 285 lb Snatch PR

A. Hang Power Clean + Hang Sqt Clean + below knee Hang SqT Clean; build 
B. 
400m Run
40 KB SqT Cleans (53/35)
20 Suitcase hold box overs (24/20)
200m Run w/ KB's
40 KB Shoulder to Overhead
400m Run
C. Team WOD; those around and have energy; have some fun 

Friday, 071114

Amy

A. Muscle Snatch; climb to heavy single, after few triples and doubles ; not max here; focus on power snatch following 

B. Power Snatch; climb to heavy single

C. @80%

5 rds of “cindy:

D. 30 min Row @60-70% recover 

Thursday, 071014

am: 

A. Split Jerk - 3.2.1.3.2.1.3.2.1- Wave; climbing to max 

B. 

15/12 Muscle Ups

150 Double Unders

20 SqT Cleans (225/143)

150 Double Unders

15/12 Muscle Ups

pm: 

A. BS Cycle week 4 day 2 

1x8@65

1x8 @70

1x8 @75

1x8 @80

B. @80%

10 pbar HSPU

30 Cal AB

8 pbar hspu

25 cal ab

6 pbar hspu

20 cal ab

4 pbar hspu

15 cal ab

2 pbar hspu

10 cal bike

1 pbar hspu

5 cal ab 

**Scale height of pbar. Full height will be to one abmat, from normal heigh pbars 

Wed, 070914

Congrats to CFF's Amy Richardson on holding 2, New England Records in the 58kg weight class

Active Recovery / Rest Day

Tuesday, 070814

am:
A. Track
100m x 20; walk back as your rest 
B. Suicide Relay; perform as team for those who can. 5-10-15- etc. 1/1 ratio with partner for those who are performing as a team 
C. 20-30 of Static Stretching

pm:
A. 3 Positional Clean Pull; build to heavy Double; 2nd time around bar can’t touch the ground; go inch off floor for step 3
B. Bounding Work ; vary the heights and lengths in course today
C. 5 rds 
15 Wall Balls (30/20 to 10’)
15/12 C2B
12 TnG Box Jumps (24/20)
12 T2B
9 burpee touch’s 
9 Strict Ring Dips
Rest 3 min between rds 

Monday, 070714

😡

Great Team Training Saturday. 

Next Sat (12th) - we will have large gathering. Pencil it in and join us at 10a!

A. Snatch: EMOM x 10 @90%; score is (x) out of 10 made 
B. Back SqT 
1x8 @65
1x8 @70
1x6 @80
1x6 @85
C. EMOM x 10
odd: Max Strict Press (use weight you get 3-5 reps) + max push press following (for :25-:30 of the minute - meaning til :30 on clock so can rest :30 or so before next min)
even: 10 burpees
rest 5 min 
EMOM x 10
odd: 1-2 Strict Muscle ups  + 2-3 Muscle Ups
even: 5-8 KB Thrusters (heavy, but consistent throughout the EMOM)

Sat, 070514

Merica!

Saturday & Sunday:

Rest weekend and get ready to kick things off Monday!
If going at it today, hit a Team WOD with a partner and have some fun.
BUT, be ready for Monday!

Happy 4th!

Friday, 070414

A. Snatch - 1RM

B. C&J - 1RM

C. Hero WOD

**big dogs, up the PC weight for those who can maintain the pull. 

Thursday, 070314

A. back squat

60-65-70-75 

1x10 @60

1x10 @65

1x8 @70

1x8 @75

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build 

C. 350m Row x 7; @:16 slower than max 500; rest 2 min

D. 4 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)

20 KB Swings (70)

200m Row

rest 4 min between

E. 20 min of Team type activity. Can be individual focus, but get together and have some fun. Make an obstacle course, make a race. SOMETHING! 

Wed, 070214

Rest Day

If Active Recovery, make it long and light and very low % output. Recovery from yesterdays training and prepare for Thursday's / the  weekends training.