Monday, 092914

The 

Comp Training every Sat at CFF. 10a we kick off!

am

A. 3 Position Snatch; above knee, below knee, floor 

*floor doesnt' have to be TnG; can reset hips; athletes choice but note this for your future scoring. 

B. 10 min of Jerk Technique Work (athlete specific)

C. Back SqT 

1x8 @65

1x8 @70

1x6 @80

1x6 @85

D. Front SqT Cycle

1x5 @60

1x5  @70

1x5 @75

1x5 @80

pm

A. Strict Press - 3RM in 10 min + 1x3@90% following

B. Push Press - 3RM in 10 min + 1x3@90% following

C. 5 rds AFAP

25 Wall Balls 

20  Pullups

15 GHD Situps

10 TnG SqT Cleans (135/93)

rest 3 min between rds 

*unbroken is goal all way through. 

One Session: 

A. Strict Press

B. SqT Cycle(s)

C. WOD

*Make up snatch work this whenever you can. Make sure not to be missing weightlifting volume to much 

Friday, 091914

Our friends at Black Pearl rocking some CFF gear !

A. Push Press - 3RM in 10 min + 1x3@90%

B. Snatch Grip 3 positional pause Pull x 2 reps  x 4-5 sets @100+%

C. EMOM x 21     1. 5-7 strict hspu   2. 50 double unders (ub being point to this)  3. 15 T2B

D. Back SqT     

 1*10        60% 

1*8        65% 

1*6        70% 

1*6        75% 

1*6        80%

E. Front SqT      

1*5        60% 

1*5        70% 

1*5        75% 

1*5        75%

Tuesday, 090214

A. Strict Press - 5RM + 2x5 @90%

B. Push Press 3-3-3-3 @80-85% across

C. Jerk Holds; :20 hold x 5 sets; ascending in weight here. Split jerk, then hold in perfect position

D. 

map training @80%

amrap 10 

5 strict pullups

7 burpee touch’s 

9 cal AB

rest 4 min 

amrap 10 

row 250m  @same pace each rd, so pick a pace and let your workout follow this

25 double unders

25 DB weighted situps 30/20

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. 

Sat ,061414

A. Push Press - build to heavy single in 12 minutes
B. build to heavy 10 rep TnG Behind the Neck Push Press - in 10 minutes 
* position key here, weight not most important ; get comfortable with weight coming back down to your back rack 
C. Clean Ladder ; 5 bar lateral burpees before each rep;   EMOM style 
Men start at 225 / woman at 123; jumping by 10 lbs 
*once you fail, you have option to jump by 5lbs and give one more go at that rep. You cannot continue after this. 
D. 
20/15 Bar Muscle Ups Ups 
50 Double Unders 
35 Thrusters (95/63)
1k Row 
E. 3 min AB test 
rest 12 minutes 
repeat 

**those attending the 10a comp training day. Will be two versions of the wormout for those who have difficulty with the muscle up portion. So no worries, a wormout for all. Join us!

Monday, 052614

*Programming here on out, will be (MOSTLY) based on single session days. As vast majority is incorporating it this way. Individual Programming obviously being a route, but not do able for some financially. Now, I will be offering "weakness focus individual programming". Will be much cheaper per month, to stack on top of the normal Competition Phase programming. This will be based on individuals schedules and days/times per week etc.  If interested, message in  BP at CrossFitFree.com 

A. "Murph" 
B. Back Squat - climb to heavy double and single in < 15 min 

C. Push Press - build to heavy Double 

Friday, 052314

Growing the Weightlifting here in the Northeast, One night at a time!

1-2 Sessions
A. Push Press - 10RM  + 1x10@90%
B. Snatch Grip DL - 5RM + 1x5@90%
C. EMOM x 20
Odd: 3-4 Muscle Ups
Even: 3 TnG SqT Clean Thrusters ; ascending in weight 
D. Row
500m Row x 8; rest 3 min between @90% (sustainable - per athlete)
Men - shoot for 1:39-1:42  Woman- shoot for 1:50-1:53
E. Accumulate 2 min of L-Sit Holds (your choice of progression)
F. GHD Weighted Situps 4 x 15

Monday, 050514

Studs

am: 
A. Push Press - 10RM + 1x10@90
B. Back Squat - 10RM + 1x10@90
C1. Strict HSPU 3.3.3 cluster; rest :10; build in cluster; appropriate height/weight etc
C2. Band Shoulder Stretch :30 each side; with each working set above; rest 3-4 minutes
D. 7 min recovery Row @Z1

pm: 
5 rds @80%
5 tnG SqT Cleans (135-155/93-108)
10 T2B 
20 Double Unders 
+
10 min of TGU Recovery Work 
+
10 min of Scap work/ rehab 

Monday, 042814

CrossFit Free Girls - loving their Paleo Power Meals Sponsor

Monday: 

Session 1

A . Push press - 10 rm + 1x10@90

B. Back SqT - 10 rm + 1x0@90

C. 10 min on AB

:25 very hard 

:35 coast 

Session 2. 

A. Bench Press - 5RM

B1. Strict HSPU x 5 reps x 5 sets (proper depth / set up) ; rest 0

B2. Band Shoulder extraction : :30 each side x 5 sets; rest 2-3 min

C. Emom x 14-20

Odd: 2 Tgu each arm ; ascending in weight 

Even: l-sit hold (time : depends on athlete)

Thursday, 042314

good luck to everyone competing this Sunday at Reebok!

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible  
D. top of every 3 min run 400m  @1:17 / 1:24 pace 
E1. DB Strict Press 5-8 reps x 4 sets; rest :30
E2. BB Curl 8-10 reps x 4 sets ; rest 1:30

Monday, 042114

am: 

A. 

400m Run; on top of every 3 minutes x 7

pm: 

A. Push Press - 10 RM

B. 95% of B for 1x10

C. 90% of B for 1x10 

D. Back SqT - 10RM

E. 95% of A for 1x10

F. 90% of A for 1x10

G. Bench Press - heavy 5 in 10 minutes

H. 

60' HS Walk

50 burpees

400m Row 

30 box jumps (30/24)

20 HSPU

Wed, 041614

Congrats to your winners from this past weekends Spring Kick Off! 

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible 
D. amrap 10@80%
row 250m 
10 Box Jumps (30/24)
25 Double Unders

rest a while

@Weightlifting Wed 
A. Snatch - build to heavy triple, double TnG
B. Clean - Max Out

Monday, 041414

Cheering on Exclusive Client : Tristan ; as he is about to work his way through the complex at this past weekends Comp at CrossFit Free. 

am: 
A. 
400m Run; on top of every 3 minutes x 5
B. Push Press - 10 RM
C. 95% of B for 1x10
D. 90% of B for 1x10

pm: 
A. Back SqT - 10RM
B. 95% of A for 1x10
C. 90% of A for 1x10
D. Bench Press - 5 + 95% & 90% for 1x5
E. 
3 min amrap 
burpee muscle ups
rest 3
6 min amrap @80%
5 Clean and Jerks @135/93
5 bar lar lateral burpees 
rest 3 min 
3 min max calories assault bike 

Wed, 040914

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
D. MAP Training - 80%
amrap 12
250m Row 
20 Double Unders
15 Wall Balls
10 Box Jumps (23/20 - step down

Monday, 040714

tis the season!

am: 
A. 
200-400-800-400-200 Runs; resting 1 min between each - sustainable pace
B. Push Press - 10 RM
C. 95% of B for 1x10
D. 90% of B for 1x10

E. Recovery Aerobic work if time 
pm: 
A. Back SqT - 10RM
B. 95% of A for 1x10
C. 90% of A for 1x10
D. Bench Press - 10RM + 95% & 90% for 1x10
E. EMOM x 20
odd: Muscle Ups (specific to athlete for rep scheme)
even: DB Split Squats (weight and reps specific to athlete) *possible step up for some

Friday, 012314

goodluck to CFF and the PBP competitors this weekend at ECC! Goodluck to all athletes! 

A. Strict Press - build  to heavy single
B. Push Press - build to heavy single - start behind/front *weaker position. Climb as high as you can. From there go to the other and climb there. 
C. 
:30 on HARD
:30 on EASY
x 22 min on Rower 

Monday, 012014

Mel

am: 
A. 
:30 on Hard
:30 on easy
x 12 min on AD
B. Strict Press- build to 2RM in 10 min
C. Push Press - build to 5RM in 10 min

pm: 
A. SqT Clean Complex: SqT Clean + Hang (below knee) SqT Clean + Hang (above knee) SqT Clean + TnG SqT Clean - built to max in this complex
B. 
amrap 10 @90
10 OHS (95/63)
10 Box Jumps (24/20) - step down
10 T2B
rest 4 min
amrap 10@90
5 cal AB
10 Front SqTs (95/63)
20 Double Unders

BLEND:
A. Push Press
B. SqT Complex
C. both AMRAP's above

Tuesday, 100813

TEAM

A. Hang Power Clean - 5RM for the day  - 15 min
B. Push Press - 5RM for the day - 15 min
C. 5 rds
250m Row
7 OHS OHS (135/93)
14 GHD Situps
+ 
EMOM x 20
Odd: HS Walk 30'
Even: 8-12 Pistols (alt)

Tuesday, 07232013

4 days

A. Hang Power Clean + Tng Ppwer clean x 2 - Heavy Single on Complex 

B. Push Press 5x2 - ascending - not 2RM

C. DB SA Row 4x6 @2020; resting :45 between sides 

D. 

3 rds

10 TGU (alt)

25 GHD Sit-ups

+ 

2 rds

15 HSPU

15 Burpees

+ 

7 min recovery Row

Friday, 06142013

Watching / Anyalysing Live

A. Clean Cluster 1.1.1 x 4 ; rest 10 sec, rest 3 minutes 

^working sets at 80% +

B. Push Press - est a 2RM

C. AFAP, 

Run 200m

30 Pull-ups

10 Push Jerks (135/93)

20 Pull-ups 

10 Push Jerks (155/103)

10 Pull-ups 

10 Push Jerks (185/118)

Run 400m

*jerks taken from the floor