Join us @CrossFit Free October 7th @10am for our next CAP Masters & CAP athlete gathering!
Prep
:30 sec rolling out chest **each
:30 sec rolling out lats **each
:30 sec door way stretch **each
:20 sec single arm wall shoulder stretch **each
#
Activation
10 banded external rotations @90/90 **each
12 Banded upright pulls
10 glute bridges w/2 sec pause
#
Warm-up
3 Rounds
Bike:
:15 sec easy
:15 sec hard
x2
20 mountain climbers
5 KB DLs
5 Russian swings
5 Full swings
5 WBs
#
Mobility
Banded OH/shoulder distraction :40 sec **each
Banded Front rack :40 sec **each
Wall squat stretch :30
–
:10-:15 HS hold **hands in line w/shoulders
:15 sec hang in supinated grip
x2 sets
#
Weightlifting
Power Snatch above the knee (off blocks) @70-75% of 1RM PS: 5 sets
x3 reps (not TnG)
**Speed and explosiveness should be the focus
**Barbell should be just above the knees when sitting on blocks
#
Conditioning
10 Rounds **13 min cap
7 DB Thrusters @50/35
35 DUs
–
50+: DBs @35/20
#
BE Complete
1. Single arm KB lateral step ups: 3 sets x8-12 reps **each
2. 7 mins of Crossover Symmetry
3. 3 mins rolling out lats
4. 3 mins rolling out calves
Weightlifting @85#
Power Snatch above the knee (off blocks)
Conditioning
10 Rounds **13 min cap
7 DB Thrusters @35
35 DUs
DNF (7+33)
Poor sleep hygiene and nutrition past couple of days. Thrusters we’re unbroken but DUs were fragmented.
Weightlifting: 125lb
Conditioning: DNF 9 + 3 Rx Didn’t strategize early and burned out on the thrusters after the 6th round. Actually I wan’t using my hip drive so my left shoulder was weaker than right side.
Be Complete: Done