What a start to the season! Congrats to all the CAP folks, worldwide who participated in this years CrossFit Open. Our biggest season yet as a community and just the beginning for the 2018 Season. Stay tuned for announcements coming this week regarding athletes camps, seminars and the updated website with new merchandise and packages available.
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De-load week, leading to break up of two phases.
2019 and Regionals
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a. Snatch Balance – heavy 5 rep, heavy 3 rep, and some heavy singles for the day
b. 5 rds
25 wall balls
14 t2b
30’ OH DB walking Lunge 50/35 first Arm
30’ OH DB walking lunge other Arm
14 burpees over DB’s
Rest 4 minutes between rds
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becomplete:
1. Straight Leg Deadlift x 3 + 2 ; bent over rows. Every :30 x 8-10 sets ; athlete chooses weight
2. Tabata HS Hold; :20 on / :10 off; shooting for 8 rounds. If you fail a round or lose position, skip the next and start again following
3. L-Sit hold; accumulate 2-3 minutes ; athlete specific
4. Reverse Hyper 3 sets of 25 @20% of 1RM Back SqT
5. Crossover Symmetry
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Running:
Session 1: preferably NOT on track
1. Warm Up
– 800 easy
– 800 easy turns – hard straights
2. Main Set 1
– 400-600-800-600-400m repeats on 50% of the work duration interval. The effort is strong without letting your form fall apart.
3. Main Set 2
– 600 easy
– 4 x 40m surges on an easy walk back
4. Cool Down
– 800 easy