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, 112514

Those looking to compete in Weightlifting, LiveFree Weightlifting is growing! Join us! 

***Recent Affiliates Gathering meeting; I was made aware of many who follow the blog from affiliates i was unaware of. Reminder, we have a Facebook Group for all those following comp Phase Programming. Please Search and we will add you!

A. Power Snatch Ladder ; EMOM x 14 x 1 rep; starting at approx 70%; climbing accordingly

B. Power Clean + Push Jerk + Split Jerk; every :90 x 10-12 sets; building , starting at 70% of 1RM clean and jerk 

**For A & B; think volume, speed, footwork

C. Clean Deadlift to below knee 2 sec pause + Clean Pull + below knee clean pull; build to 103% for 5 singles with this format 

D. 530m Row x 6; rest 2 min @:1 faster than prior 500m Splits (prior weeks)

E. DB SA Row 7-10 reps x 5 sets each arm 

Wed, 100114

Who's up for a Golf Outing? Another avenue to compete!

am: 

A. Front SqT - build to 1RM w/ 5 second pause in hole

B. Front SqT - 3x3  @85% of B 

C. 

1 min max calories on AB

Rest 3 min 

1 min max box jumps (30/24)

Rest 3 min 

1 min max double Unders 

X 3 ; rest 6 min between rds

pm

A. SqT Clean + Hang SqT Clean; build to max in 12-15 min 

B. 800m - TT w/ sandbag (80/60) 

C. 45 min Row - Meters - Aerobic Work here. CONSISTENCY. Meters don't matter know, as just a gage to build on. Be smart

One Session:

A. Front SqTs

B. Complex 

C. WOD 

D. Recovery 

Saturday, 092614

Justin Mahan

A.  Clean + Jerk + HPC + Jerk + FS + Jerk; build to max in complex 

B.  AMRAP 5 of; burpee over bar; sqt clean thrusters (155/108)

* 1 rep = Burpee over bar then SqT clean thruster 

C. Sled Relays with partners. Get creative here, throw some burpees, running whatever in the mix. Have fun and push those legs!

D. Gymnastics Weakness Focus per Individual 

E. 20 Min Aerobic Work - Cyclical Preferred 

*end with min of 10 min recovery work 

Wed, 092314

am: 

A. Clean + FS + Jerk; double; off high blocks; build; not TnG On 2nd time through 

B. Clean Pull off high blocks - 3x6 @110-120% (use straps)
C. Front SqT - 3RM with 2 sec pause in hole + Chains if you have them D. DB SA Row 7-10 reps w pause at top x 3 sets each side 

pm: 
A. Deadlift Cluster 1.1.1 x 4-5 working sets ; starting at 75%
B. AFAP
50 Pistols, 30 Hang Power Cleans (135/93) , 10 Muscle Ups , 30 cal AB, 50 T2B
C. Shoulder Health / Scap Work 

Single Session: 
A. Clean Complex
B. Deadlift Cluster
C. WOD

Tuesday, 082614

A. Hang Power Clean + Hang Sqt Clean + Jerk ; build to max 
B. heavy 5 rep clean pull; above knee blocks 
C. 
15 HPC 135/93
400m Run 
15 HPC 
rest 6 minutes 
800m Run 
60 Pullups
40 KB Swings (70/53)
D. DB SA Rows 4-6 heavy reps x 3 sets each side 

Monday, 081814

Vagabond Folks after phenomenal performances in this years Assault Bike Challenge 

***
BS
1x5 @60
1x3 @70
1x2@80
1x2@90
1x1@95
1x1@ PR *no higher than 103%
if time left and you have some left, can climb from here
**perform your BS Cycle when is good for you today. If that is the AM / PM session; go off where you excel  

am:
A. Snatch Balance + OHS ; build to max for the day  *15 min time frame 
B. Sqt Clean x 2 + FS x 2 + Jerk x 1
C. Push Jerk 5RM + 2x5@90
D. 10 min AB @70%

pm:
A. 3 rds 
10 Muscle Ups
12 Deadlifts 155/103
9 hang cleans
6 shoulder to overhead 
rest 10 min btwen rds
B. 10 min of Scap Recovery / Work 
C. Light TGU Work 

Friday, 081514

A.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build 
B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most 
*if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack 
C. 
50 DU 
40 Pullups 
30’ OH Walking Lunge (155/108)
40 Cal Row 
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans 
20 muscle Ups 
90’ Back Rack Walking Lunge

***

Measurement: measure out 30 & 60 ft. First go drop bar at 30' and move on. Next rd, go 30' down to 60' mark and back to complete your 60'.  Last rd of lunges, go back to 60' mark, then then around and go all way to start which will complete your 90' final lunges. 

Monday, 081114

What a weekend!!!

am:

A. Hang Snatch - 3RM

B. Clean & Jerk ; 2 Hang Cleans + 1 Jerk 

C. Back SqT Cycle 

1x5 @60

1x3 @70

1x2 @80

1x2 @90 

1x1 @95

pm: 

A. Row 300m x 10; rest :45 between; think sustainability here. Not your splits 

***Those with large aerobic engines; implement training mask here 

B. EMOM x 32 w/ weighted vest 

1: 3-5 Deficit Strict HSPU; height specific to the athlete 

2: 40’ Front Rack Double KB Walking Lunge (70/53)

3. 10 burpee touch’s

4. Rest 

Tuesday, 080514

stay tuned for more athlete cards coming daily to the Fall Freesome event page!

am: 
A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 
B. Deficit Deadlift w/Chains ; build to heavy Single here 
C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
C2. 200m run   :5 hard / :10 slow till completion 
D. Row; Cyclical Work (athlete specific)
those build on splits, remove second or two from split times and repeat 4-500’s 
those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

pm:
A. 5 rds ; rotation starting station each time
400m Run 
20 C2B 
12 Power Snatch (115/83(95/63) *UB is goal here 
10 burped box jump overs 
40 Double Unders
rest 4 min between rds 
+
10-15 min of Bodybuilding movements; have some fun! 

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. 

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 

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! 

Monday, 060914

1 or 2 sesions; athlete specific 

A. Snatch Pull + Hang Snatch + Snatch + OHS; build to max in 15 min 
B. Clean Pull + Hang Clean + Clean + Jerk; build to max in 15 min 
***Variations of A&B should be SqT variations for those able to. Always SqT weightlifting movements unless otherwise noted. 
C. Back SqT -  build to 1RM here - will be using this # in future weeks 
D. Back SqT - drop sets. at Tempo of 30X0; few sets of 5 here, then few sets of 3 
*3 seconds down, 0 in the hole, explode up and 0 second pause at top. Open hips and instantly close them descending for the next 3 count.   Go through these sets fairly quickly, shorter rest. 
E. 
20 Power Cleans (135/93) 
10 Strict HSPU
15 Power Cleans (185/123)
15 Strict HSPU
10 Power Cleans (225/133)
20 Strict HSPU
F. 20 TGU - focused on position; stability ; alt between arms

Friday, 060614

Chase

Those following programming from other affiliates, home etc. Please submit pictures and video for the blog.  bp @ crossfitfree . com   

Reminder: this Saturday starts our Saturday 10a Competitors Training. EVERYONE is welcome on Saturdays at 10a. Join us! 

A. Power Snatch - Triple; NOT TnG
B. Power Clean + Push Jerk  - build to heavy single in 10 min 
C. EMOM x 10 
2 reps @65% of B + 5-7 rebound box jumps (24/20)
D. 3 rds @80% 
400m Run 
15 KB Swings (53) 
10 Wall balls (30/20)
E. 30 min Row @Z1; recovery work 

Monday, 051914

CFNE vs CFF - Team Training for 2014 Regionals

1-2 Sessions: 
Pre - or AM 
A. :25 sprint on AD x 5; rest 2:30 between 
B. OHS Tempo Work 
C. LIGHT TGU alt arms

A. Snatch - climb to heavy single in 12-15 minutes
B. Hang Clean + Jerk - build to heavy double (lower if possible on first jerk to go right to hang)
C. Back SqT - build to 5RM
D. 
21 Strict HSPU
21 KB SqT Cleans (53/35)
200m Run
15 Strict HSPU
15 KB SqT Cleans
400m Run 
9 Strict HSPU
9 KB SqT Cleans 
600m Run 

Monday, 051214

For those interested in weekly layout for this Phase 

1-2 Sessions 
A. Snatch - 1.1.1 cluster ; build to max - rest :10 between reps 
B. Clean + Hang Clean + Jerk ; build to max 
C. Back SqT - 3.3.3 cluster ; rest :10 between reps; build to max 
D1. Strict HSPU 5-5-5-5; (deficit / weight - athlete specific); rest none
D2. Banded Shoulder Distraction :30 each side; rest 3 minutes 
E. EMOM x 10
odd: 12 calories on rower 
even: 15 of Wall Balls
F. 20 TGU - lighter side; focus on stability and positions 

*Snatch / Clean: these SHOULD be Squat versions of the movements. If, that is enormous weakness and the POWER version moves more weight, today is the day to do that. Now, that means the focus and priority needs to be on getting under barbells and improving on that. Late in week when we hit % work, you MUST SqT these if this is general issue for you. Beginning of the year....use this to improve your game and build! 

Friday, 07192013

Seems like yesterday 

A. Complex: SqT Clean + Hang SqT Clean + Tng SqT Clean + Front Squat 

B. 

400m Run

50 SqT Cleans (115)

400m Run

Rest 10

30 HSPU

60 Box Jump (24/20) * step down 

30 HSPU