Announcements:
Masters Training Day Saturday @CrossFit Free, 10a-12:30p
For folks that have content for social media please make sure to tag @cap_masters or email them to smith.chase@gmail please.
Prep
20 shoulder circles FWD
16 knees to chest
20 shoulder circles BKWD
16 heel pulls to butt
20 swinging arm crossovers
16 scap retractions in plank
20 arm swings from hips to OH
#
Activation
Rower:
20 long pulls
15 normal pulls **movement focus
10 hard effort pulls **stroke count low
5 sprint pulls
–
15 banded goodmorings
10 alt. banded side steps
5 hang squats
10 lunges
15 air squats
#
Warm-up
3 Rounds
9 WBs
7 box jumps **stepping down
5 BB muscle snatches
3 Touch n’ Go burpees
1 wall walk + :05 sec HS hold **belly to the wall
#
Mobility
:40-60 sec banded shoulder/OH distraction stretch
:40-:60 sec banded front rack stretch
–
:20 sec lunge w/elbow to the floor
:20 sec frog stretch
: 20 sec lunge w/elbow to floor
:20 sec pigeon stretch
x2
#
Gymnastics
Strict HSPUs: 5 sets x7-10 reps
**For those who know they can get 10 reps for all 5 sets, add a deficit before hand
#
Strength
Front Squat: 4 sets x5 reps
**Rest 2 mins between sets
#
Conditioning
Every 3 mins
7 Hang squat snatches @115/83
12 Box jumps over @24/20”
12 Pull-ups
x5
–
55+:
BB @95/63
Box @20/16”
#
BE Complete
1.m EMOM x5
:15 sec HS hold **hands underneath shoulders, fingers to wall
2.m 14-20 seated Russian twist + :15-:20 sec hollow hold x4 sets