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 2×4 @85% B. Hang Snatch – 10-12 min of work ; heavy triple, but no more than 85% approx of hang snatch triple C. …
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 …
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 …
A. DB SA Row 5 sets of 8-10 each arm ; rest :30 between arms B. CG Deadlift 10×3; 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 3×10 each leg; ascending E. HS Hold :20-30 …
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 – 3×3 @77 , 2×2 @80, 3×1 @83 pm A. Snatch Balance ; 10 min of Work, Speed Technique is …
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 @ …
JP Reminder: 9:30a kicks off comp training at CFF tomorrow. A. OHS – 5RM + 2×5 @90% B. Back SqT 1×4 @75 3×4 @80 C. Front SqT 1×5 @60 1×5 @65 2×5 @70 D. EMOM x 5 8 Russian KB (heavy as possible) 8 burpees (AFAP) E. Emom x 5 min x 3 weighted high …
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 UndersB. Front SqTs – Banded – 3RM with lighter bands *note the bands C. 10 min on Shoulder Health / Recovery pm: A. SqT Clean – 1RM …
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) 3×3 @ your max clean weight *straps allowedC. 10 min clock est 10RM Push Press (from floor)rest 2 min 2 min max hspu (kipping allowed)rest 6 min @the …
am:A. 500m Row Repeats; x 5; rest 2:15 between – sustainable pace is goal here, building on prior weeks. B. Back SqT 1×6 @701×6 @801×3 @901×2 @95C. Front SqT1×5 @651×4 @751×4 @801×4@80pm: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 …