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. 3×10 RDL ; slow tempo, feel this!
C. Lunge Good Mornings 3 x 12 steps (barbell)
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. 3×10 RDL ; slow tempo, feel this!
C. Lunge Good Mornings 3 x 12 steps (barbell)
1st
A. CG DL with 3 position pause (2 sec) for a double
130kg-140-150-160-170-180-200kgx1
B. Bounding work – triples
2nd
A. AMRAP 10
7 strict pullups
10 KB swings (88)
15 box jumps (24) step down
Score: 5 + 25