CAP Masters is LIVE! Share! Also, head on over and follow cap_masters on Instagram ????????
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Announcement:
Sat at 10a, we are having our 1st Masters training day at CrossFit Free Everyone is welcome, 35+ years of age 10a start with a short chat and a structured 90-120 min session together Encompassing a warmup / activation session, a strength / weightlifting session, conditioning session and am assistance / recovery session Join us!
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Weightlifting:
A. Sqt Clean – every :90 x 1 rep ; at 85%-90% x 10-12 reps
B. Back SqT – 1rm with 3 second + 2×3@85% with no pausing
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Conditioning:
amrap 6
3 box jumps 40/32
5 strict HSPU 3/1” deficit HSPU *modify accordingly
10 ghd sit-ups
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rest 5-6 min / recover
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For time w cap
ladder of 1.2.3.4.5 etc. (climbing by 1 rep each time(
Power Clean 225/143-153
Shoulder to overhead
3x burpee Over bar 3.6.9.12.15 etc
Time Cap: 7 minutes
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7-10 min row at 50% – recovery. Immediately following workout
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becomplete:
1. Banded hamstring pull-ups 3 x 10 each side
2. 3 x 30′ banded side steps each direction
3. 3 rds – 15 double bent over db rows, 20 banded scAp squeezes, 8-10 OH tri extension (plate)
4. Crossover symmetry and athlete specific shoulder recovery
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Running:
Session 2
1. warm Up:
– 600-800 easy
– Drills: 2 high knees/2 heel to butt/4 skipping/2 build ups. all 50 yards
2. Set 1:
100-200-300-400-300-200-100 repeats on equal recovery. The recovery is very easy – but still running. The effort is fast to hard as they increase in length
3. Set 2:
6 x 50 fast on 90 seconds
4. Cool Down:
800 easy on grass