Tuesday, 120214

Maddie out visiting the gym of Kevin Ogar

A. High Block ; Clean + Push Press + Split Jerk ; spend 12-15 min @80-85% of movements max ; speed focus

B. Push Press 10RM + 1x10@90%

C1. Triple Bounding - height measurement ; rest none 

C2. Slam Ball Throw _ up and over head (behind you) x 3 throws each set; SS with C1; rest 2 minutes 

D.

10 russian KB swings (heavy as possible)

15 tng box jumps (24/20)

20 cal AB

rest 5 minutes x 4

E. TGU - 20 reps; alt  ; ascending in weight as you climb in reps 

Tuesday, 081914

Tasia & Jon are preparing for Granite Games in less than 30 days!

add In today: am or pm; a separate session if you have time 
Endurance Training: 
1 min of rowing :30 rest 
2 min of rowing, 1 min rest 
3 min of rowing, 1:30 rest 
4 min of rowing, 2 min rest
5 min of rowing, 2:30 rest 
500m max effort row 
*scores two separate  , max meters on minutes + best time on 500m

A. Blocks: Snatch - Power - @knee - 5 x 2 @85-89% 3x1@90-93%
B. Bounding Work; fwd Momentum x 2-3 reps per course 
C1. Deadlift @60-62% x 10-12 reps  x 3 sets ; rest :15
C2. strict HSPU x max reps x 3 sets ; rest 1 min 
D. “annie” 
E. DB SA Row - 5-7 reps x 4 sets each side; rest :30 between arms

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 

Tuesday, 061714

Lynn - EMOM Fun

1st Session: 
A. Power Clean + Hang Power Clean + Below Knee Hang Power Clean + TnG Power Clean; build to max 
B. Bounding Course: 4-5 Jumps; Height variations ; hit max height on your course. Record heights per
C. 10 Legless Rope Climbs - AFAP - 15’
D. 7 min Row @Z1

2nd: 
A. Snatch Grip Deadlift with Intent; 4 Inch Deficit : 4x3 @your max Clean weight
B. 15 min AMRAP 
15/12 C2B Pullups
15 Box Jumps (30/24) - step down 
C. 4 rds 
10 DB Row (HEAVY) *each side 
10-12 DB Rear Fly’s (focus on squeezing that upper back together)
10-15 Weighted GHD Back Ext

Tuesday, 061014

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. 3x10 RDL ; slow tempo, feel this!
C. Lunge Good Mornings 3 x 12 steps (barbell)

Tuesday, 052014

1st Session: 

A.  Fwd Bounding - 4 Jump 
B1. Deadlift - 5.4.3.2.1 *not climbing above 90% on the single. ; rest none 
B2. Weighted Ring Dips- heavy 3 rep x 5 sets; rest 2-2:30
C. DB SA Row 8-10 reps x 5 sets; rest:15 between arms

2nd: 
A. Front Rack - 40-50' Walk (as heavy as possible)
B. 5 min clock 
40 burpees
amrap strict pullups 
C. MAP - mixed modality training 
amrap 12 @85% - sustainable rounds
30' HS walk *scale per athlete depending on skill level 
10 Power Cleans (95/63)
12 alt front rack lunges 
rest 5 min 
amrap 8 @90%
10 KB Swings (70)
10 Box Jumps (24/20)
5 TnG Clean & Jerks (135/93)
rest 3 min
3 min max calories on Rower 

Tuesday, 051314

Tory and EC; JP - prep'n for Regionals

1st Session
A. Double Lateral Bound; establish max height here for future purposes. 
B. Clean Pull - 3 positional Pull w/ 2sec pause each position; goal is to climb to 103-105% maintain back position; shoulder position etc. 
C. Rack Pull 5.4.3.2.1 (at knee, straps allowed and whatever grip) *not max weights here; beginning progressions to building
D. 10 min Row @Z1

2nd Session: 
A. 60' yoke Walk ; building on this if new movement 
B. MAP Session @80
amrap 10
5 Strict Pullups
10 Box Jumps (24/20) step down 
20 Double Unders 
rest 4 min 
amrap 10
400m Run, 
then amrap of, 
10 T2B 
10 Ring Dips 
30' burpee broad jump
C. Reverse Hyper Work / Weighted GHD Back Ext / Good Morning - assistance work