CAP will be having a mock regionals this weekend @CrossFit Free. All are welcome to join us Saturday and Sunday @10am
Prep
2 mins rolling out glutes
2 mins rolling out triceps
2 mins rolling out high lats **arm pit
#
Activation
10 supermans
+
10 hollow rocks
x3
15 banded face pulls
15 Single leg banded hip flexor pulls:
–
Warm-up
3 Rounds
350m-250m-150m **1st RND-2nd-3rd
8 BB DLs
4 burpees **stepping down & up
8 air squats
4 hang squat cleans
#
Mobility
:40-:60 sec banded front rack stretch
:20 sec Prone pec stretch
:20 sec Seated crossover glute stretch w/rotation
:20-:30 sec Frog stretch
:20-:30 sec Praying stretch
#
Strength
Every 2 mins
1 squat clean + 1 front squat
Directly into,
:15 sec bike @hard efforts
x7-8 sets
**Starting @65-70%, ascending in weight
**no failed sets, make appropriate jumps
**% is off 1 rep clean
**bike should be performed at a hard but sustainable pace
#
Conditioning
For Time
21-15-9
DLs @255/173-183
9-15-21
Bar facing burpees
–
50-54
@225/153
–
55+: @185/123
#
BE Complete
1.1 15 Banded scap squeezes
+
1.2 15 bended dislocates
x4 sets **rest as needed
2. Accumulate a 3 min hanging L-sit hold
3. 3-4 mins rolling/stretching glutes & hamstrings