• Saturday, 021619

    Jake – @fullrangecrossfit

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    Weightlifting:

    A. SqT clean; climb to heavy single for the day

    B. Snatch Pull at 102% x 1 rep x 4

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    Conditioning:

    50 DU

    25 burpee bj over 24/20

    50 double unders

    25 hang power cleans 155/108

    50 double unders

    25 dB step overs 50/35’s -24/20”

    50 double unders

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    Becomplete:

    1. Athlete specific training / weakness focus (low intensity)

    *at CFF ; team wod today following part 1

  • Friday, 021519

    CrossFit Free is hiring! Please spread the word. Looking for potential Part Time and / or Full time. Inquire at info@crossfitfree.com

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    All:

    This will be the final heavy lifting leading into the start of the Open (the first of the year). Don’t force anything, lift for the day. Takes what there.

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    Weightlifting:

    A. Snatch – climb to heavy single for the day + 2 singles at 80%

    B. Power clean + Front SqT + Jerk; to heavy single

    C. Afap

    50 Deadlifts 225/153

    50/40 cal bike

    50 hspu

    50/40 cal row

    50 Wall balls

    D. Becomplete

    1. Single arm Seated band press x 10 reps slow and controlled and working on OH positioning x 3 sets each side

    2. Yoke walk -40′ HEAVY

    2a. 40-50′ broad high jump / superset ^. 6-8 sets

    3. Emom x 10. Minute 1: 10-14 alt pistols. Minute 2: shoulder taps. :20-:30 of controlled movement

    4. Russian twists – med or wall ball. 20 alt x 3

    5. 10 min foam roll hips, butt and back

    6. Crossover symmetry

  • Thursday, 021419

    Rest Day

  • Wed, 021319

    Competition:

    Weightlifting:

    A. Hip Hang SqT Cleans (bar in highest power position per athlete)

    EMOM x 10

    3 reps

    Starting 65% and ascending accordingly; keep speed as focus

    B. Wide Stance box squat

    EMOM x 10 x 3 reps at 55-60% with light bands or light chains

    #

    Gymnastics:

    Amrap 7

    1 pegboard accent

    3.6.9.12 etc Cal Bike

    *bike cal increase by 3 each round

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    Conditioning:

    MAP Training @ 80% (sustainability and movement quality only focus today; bring intensity down)

    AMRAP 6

    3 strict HSPU

    6 alt DB Hang clean jerks 50/35

    9 box jump overs 24/20

    Rest 2 minutes

    AMRAP 6

    10 kipping HSPU

    10 ghd sit-ups

    30 double unders

    Rest 2 minutes

    AMRAP 6

    25’ Single arm KB Oh Lunge (one arm) 70/53

    25’ single Arm KB OH lunge (other arm)

    50’ Farmers Carry 70/53’s (each hand)

    50’ HS Walk

    50’ Farmers Carry

    Into,

    7 min rower at 50%

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    Becomplete:

    1. single arm banded rows x 15 reps each side x 3 sets

    2. 50 banded afap squeezes + 50 banded face pulls

    3. 3×10 weighted Ghd back extensions

    4. Reverse hyper. 2×25 @15% of back squat

    5. 20-30 minutes of foam rolling body and issue areas

    6. Crossover symmetry recovery

    #

    #

    #

    Performance:

    Weightlifting:

    A. Hip Hang SqT Cleans (bar in highest power position per athlete)

    EMOM x 10

    3 reps , Starting 65% and ascending accordingly; keep speed as focus

    B Conditioning:

    MAP Training @ 80% (sustainability and movement quality only focus today; bring intensity down)

    AMRAP 6

    3 strict HSPU

    6 alt DB Hang clean jerks 50/35

    9 box jump overs 24/20

    Rest 2 minutes

    AMRAP 6

    10 kipping HSPU

    10 ghd sit-ups

    30 double unders

    Rest 2 minutes

    AMRAP 6

    25’ Single arm KB Oh Lunge (one arm) 70/53

    25’ single Arm KB OH lunge (other arm)

    50’ Farmers Carry 70/53’s (each hand)

    50’ HS Walk

    50’ Farmers Carry

    Into,

    7 min rower at 50%

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    Becomplete:

    #

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    Masters / Teens:

    Warmup:

    4-5 mins of rolling out

    500m row @2-2:05/2:15-2:25

    2 Rounds

    10 air squats w/tempo

    8 ring rows

    6 Box jumps @20’’ **stepping down

    300m row **10 easy pulls/5 hard pulls

    2 Rounds

    8 Russian KB swings

    8 WBs

    8 burpees

    BB work

    5 BB kang squats

    5 HPC

    5 Presses

    5 back rack fwd elbow rot.

    x2

    #

    Weightlifting:

    A. Hip Hang SqT Cleans (bar in highest power position per athlete)

    EMOM x 10

    3 reps , Starting 65% and ascending accordingly; keep speed as focus

    B . Conditioning:

    MAP Training @ 80% (sustainability and movement quality only focus today; bring intensity down)

    AMRAP 6

    3 strict HSPU

    6 alt DB Hang clean jerks 50/35

    9 box jump overs 24/20

    Rest 2 minutes

    AMRAP 6

    10 kipping HSPU

    10 ghd sit-ups

    30 double unders

    Into,

    7 min rower at 50%

    #

    Becomplete:

    50 Banded scap squuezes

    50 single arm DB upright pulls **swap every

    50 single arm banded external rotations **25/25

    50 single arm banded straight arm lat pull downs **25/25

    50 banded dislocates

  • Tuesday, 021219

    All:

    A. Row

    500 x 12; rest 1 minute between

    *final piece of intervals for those with the Feb 2019 Open focus

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    B. Every 3 min x 5 sets

    Minute 0-2 CG Bench Press; heavy 3 rep at 32X0 (2 second pause is 1” off chest – bar never touches chest) + 9 ring rows + 18 banded scap squeezes

    Minute 3: goblet hold step ups, 6 each side. + 6 single leg deadlifts each side

    #

    C. Becomplete:

    1. banded dead bugs x 10 reps each side x 4 sets

    2. Single arm / side slam ball throw ; alt side x 5 each side. Rest after 10 total ; few minutes. Repeat 3-4x

    3. Belly down lying single arm wall press – :15 press each side. Rest 1 min -:90 between sets x 5 (laying face down on floor head closer to wall lock on arm out and press through wall in front of you as hard as possible for :15 etc)

    4. Sled side step pull : 50-60’ each side x 3 sets total each side

    5. 10 min backwards sled pull. Trying to stay comstant walking minus the the then arounds if staying indoors.

    6. Crossover symmetry

  • Monday, 021119

    Competition: (2 sessions)

    Weightlifting:

    A. Snatch; Every :90 x 1 rep, between 80-90%

    Then, rest 2-3 min following last rep, climb in single in 3 reps. Allowed 1 miss

    B. Snatch Balance; 101-105%of what you Snatch above for 3 x 1

    #

    Gymnastics:

    AMRAP 6 / movement first focus

    2.4.6.8.10 etc

    Muscle Ups

    Goblet Squats (as heavy as you have)

    #

    Conditioning:

    12 min clock

    2.4.6.8.10 = 1 rd

    Power snatch

    Wall balls

    T2b

    ; After each rd, increase weight on bar

    1st: 95/63

    2nd: 115/83

    3rd: 135/93

    4th: 155/103

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    Becomplete:

    1. 18 alt light tgu

    2. Bodyweight lateral step ups. 10/ each leg x 3 sets

    3. Seated bent over SB rows 3×8

    4. Seated bent knee DB rear fly’s 3×10

    5. 4 rds, 10 hang scap squeeze + 15 pvc dislocates + 15 banded face pulls +

    6. Rope pull-ups : 3 left hand high 3 right hand high. X 3 sets

    7. Crossover symmetry

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    Performance:

    A. Snatch; Every :90 x 1 rep, between 80-90%

    Then, rest 2-3 min following last rep, climb in single in 3 reps. Allowed 1 miss

    B. 16 min clock

    2.4.6.8.10 = 1 rd

    Power snatch

    Wall balls

    T2b

    After each rd, increase weight on bar

    1st: 95/63

    2nd: 115/83

    3rd: 135/93

    4th: 155/103

    5th: 175/113

    C. Becomplete

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    Masters / Teens:

    warnup

    250m row @2:05/@2:20 pace

    Directly into,

    500m row **10 easy pulls + 5 hard pulls

    2 Rounds

    5 inch worms

    10 lunges elbow to the floor

    15 jumping jacks

    10 Russian KB swings **increase weight

    5 box jumps **stepping down **increase height

    +

    BB work **after each round

    5 DLs

    5 HPCs

    5 Push presses w/pause @top

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    “Performance” above

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    Becomplete:

    1. Single arm bent over DB rows: 3 sets x7-10 reps

    2. Single Legged DLs: 3 sets x8 reps

    3. Lateral single leg KB(one KB) front rack step ups: 3 x8-10 reps **each

    4. Alt. Tabata :20 on/:10 off

    -GHD sit-ups

    -Sorensen hold

    5. 3-4 mins rolling out flutes/hips

    6. 3-4 mins rolling out lower back/hip flexors