Join us this Saturday December 2nd @CrossFit Free for our Masters Training Day. We’ll get things started @10am
Prep
2-3 mins rolling upper thoracic
2-3 mins rolling out hip flexors
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Activation
12 banded DLs
12 single leg lying banded hip flexor pulls **each
12 Banded cap squeezes
x2
#
Warm-up
500m row **10 easy pulls/5 hard pulls **stroke count low
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2 Rounds
20 jumping jacks
30ft’ running high knees
10 lunges w/Russian twist
30ft Running butt kicks
–
2 Rounds
6 Single arm hang KB squat cleans **each side
8 push-ups w/downward dog
:10 sec HS hold
#
Mobility
:20 sec Lunge w/elbow to floor
+
:20 sec Banded Front rack
+
:10 sec Wrist flexor
+
:10 sec hang
x2-3 rounds
#
Weightlifting
Cluster complex: Clean Pull . Power Clean. Squat Clean: **Rest :10 sec between reps **build in weight once full cluster is complete
(17 mins)
#
Conditioning
MAP Training 80%
AMRAP 8
7 strict HSPUs
9 Air squats
11 T2B
–
55+: 7 push-ups
–
Rest 4 mins
–
AMRAP 8
12/10 cal bike
12 Russian KB swings @70/53
12 KB goblet lunges
36 DUs
–
55+: KBs @53/35
#
BE Complete
1. 16-20 TGUs
2. Standing serrattus punches w/foam roller & banded resistance
3. 3-4 mins lying vertical on foam roller
Weightlifting: 235
Conditioning: 5+5 and 2+36
Be complete: Done