One day away. Join us Saturday for our Masters Training day @CrossFit Free. We will kick things off @10am.
Activation
10 Banded goodmorings
10 alt banded side steps
x2
10 hollow rocks
10 glute bridges
x2
#
Warm-up
200m row
2 Rounds
5 push-ups w/downward dog
5 ring rows
–
200m row
2 Rounds
10 HS Shrugs/or :15 sec HS hold
10 Hanging cap squeezes
–
200m row
2 Rounds
3 close grip bent over BB rows+3 neutral grip+ 3 wide
3 clean grip BB behind the neck press+3 moderate width press+3 snatch grip press (55+ 3 DB strict press+3 push presses+3 push jerks)
#
Mobility
:30 sec Banded dorsiflexor ankle stretch
:30 sec Doorway stretch
#
Strength
A. RDLs: 4 sets x9-12reps
**Starting weight @35%of your 1 RM DLs
**do not exceed weight passed 50% of your 1RM DL
(14 mins)
–
B. Wide grip penally rows: 4 sets x 10-12 reps **can build in weight or stay across
**Hands should be a couple inches from snatch grip
(12 mins)
#
Gymnastics
A. EMOM x8
O: 6-10 Unbroken C2B
E: 6-8 HSPUs **A deficit for those who can (3’’/1’’)
–
Directly into,
B. EMOM x8
O: 30ft HS walk
E: 20 DUs **UB
–
Opt. 2
O: :15-:20 sec HS hold Belly to the wall
E: :30 sec of DUs
#
Conditioning
AMRAP 6
1 Thruster @135
5 Box jumps @24/20’’ **stepping down
2 Thrusters UB
5 Box jumps
3 Thrusters UB
5 Box jumps
–
50-54: @115/83
–
55+: @100/68
#
BE Complete
60 ft Front rack KB walk **heavy
40ft Plate push
:20 sec ring support hold
x4 sets
**Rest 2 mins between rounds
Strength
A. RDLs: 4 sets x12 reps 145#
B. Wide grip Pendlay rows: 4 sets x 10reps 95, 95, 95, 115, 115
Gymnastics
A. EMOM x8
O: 6 Unbroken C2B
E: 6 HSPUs
Conditioning 3+8
AMRAP 6
1 Thruster @115
5 Box jumps @24″ stepping down
2 Thrusters UB
5 Box jumps
3 Thrusters UB
5 Box jumps
BeComplete: Done