Friday, 101317

Stay tuned for our Masters Training day announcement coming soon. ALSO, Dec 2nd, we are hosting a individual Competition at CrossFit Free. Event page on Facebook; join us! 

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Regionals: 

am:
A. OHS – 6RM for the day
B. Behind the neck Push Press – 3 x 7 ; heavy across *getting comfortable with behind the neck placement
C. Running
1. Warm Up
600 easy
800 of easy turns – hard straights
2. Main Set 1
2 x 200 fast on 30seconds rest – then follow with 2 minutes easy running after every 2 reps.  Complete 6 sets of 2 x 200.  Keep moving during the 2 minutes easy – not just walk.
3. Cool Down
1 mile steady- moderate
400 easy
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PM:
a. afap
10 bar muscle ups
20 Deadlifts 275/183
30 strict HSPU
40 heavy wall balls
30 strict HSPU
20 deadlifts 275/183
10 bar muscle ups
+
becomplete: 
  1. 3 rds , 15 band scap squeezes (user little tougher band than normal), 12 hang scap squeezes, 9 inverted (handstand position) squeezes
  2. 3 x 12-15 reps, banded hamstring pulls
  3. 3x through ; 18-20 PVC dislocates + :45 second pec stretch on wall each side
  4. 3 x 12-15 banded good mornings
  5. 10 min foam rolling your hips, butt, quads (area)
  6. Overhead static stretching (your choice) accumulate min 5 minutes
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Performance: 
A. OHS – 6RM for the day
B. Behind the neck Push Press – 3 x 7 ; heavy across *getting comfortable with behind the neck placement
C. afap
10 bar muscle ups
20 Deadlifts 275/183
30 strict HSPU
40 heavy wall balls
30 strict HSPU
20 deadlifts 275/183
10 bar muscle ups
+
becomplete: 
  1. 3 rds , 15 band scap squeezes (user little tougher band than normal), 12 hang scap squeezes, 9 inverted (handstand position) squeezes
  2. 3 x 12-15 reps, banded hamstring pulls
  3. 3x through ; 18-20 PVC dislocates + :45 second pec stretch on wall each side
  4. 3 x 12-15 banded good mornings
  5. 10 min foam rolling your hips, butt, quads (area)
  6. Overhead static stretching (your choice) accumulate min 5 minutes

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