Announcements:
Masters Training Day April 7th @CrossFit Free, 10am-12;30pm
Following De-Load week, we will switch training over as if we were prepping for qualifier. Masters qualifiers WODs will be programmed in
DE-Load week continues
Prep
2-3 mins rolling out upper thoracic
:40-:60 sec mash out traps
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Activation
8-10 reps Double plate chest press
10-12 reps Single straight arm lat pulldowns
x2
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Warm-up
3-4 mins of constant dynamic movement **30ft increments
–
15 jumping jacks
20 mountain climbs
15 hollow rocks
20 supermans
x2
–
8 KB DLs
6 single arm KB thrusters **3/3
4 box jumps **stepping down
x2
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Mobility
:40-:60 sec Banded OH/shoulder distraction
:20-:30 sec Seated crossover glute stretch w/rotation
:30 sec pigeon stretch
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Strength
Bench press: 7 sets x3 reps **across
**Roughly 75-80%
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Gymnastics
Every 2 mins
30ft HS walk + 30ft backward bear crawl
x5
–
Opt. 2
Every 2 mins
:40 sec of HS walking
**those that cannot perform more than 10ft increments
x5
–
Opt 3
Every 2 mins
2 wall walks + :12 sec belly to the wall HS hold
x5
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Conditioning
21-15-9
DLs @115/83
Thrusters
No push burpees over BB **lateral
–
55+: @95/63
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BE Complete
1. 15 GHD sit-ups + :15 sec hold (reverse sorensen hold) x4 sets
2. Banded goodmornings: 3 sets x 20 reps