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
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
1-2 mins lightly rolling out chest
1-2 mins rolling out quads
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Activation
12 Seated leg extensions
12 glute bridges
x2 **Weighted on 2nd round
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8 hanging scap squeezes w/pause @top
10 vertical serratus punchs w/foam roller
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Warm-up
600m row **10 easy pulls/5 hard, stroke count low
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2 Rounds
1 walk + 5 HS shrugs
5 strict pull-ups
10 lunges
5 kipping knee tucks
10 PVC dislocates
5 hang squats
10 air squats’
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Mobility
:40-60 sec banded front rack stretch
Thoracic/Lat w/PVC :15 sec + :5 sec contraction
:30 sec doorway stretch
:30 sec Lunge w/elbow to floor
:20-:25 sec Kneeling dorsiflexion stretch
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Strength
A. Bottom up front squats: 4 sets x3 reps @90% of 1 RM clean
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B. Back squat: 5 sets x1 rep @90%
**% off 1RM
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Conditioning
For Time
750m/625m row
35 HSPUs
35 Pull-ups
90ft OH lunge @115/83
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BE Complete
1. Crossover symmetry protocol
2. 60 PVC Dislocates
**Every 12-15 reps, :10 sec HS hold actively pressing through floor