Monday, 032618

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

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