What a weekend we got coming up!
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A. Join us tomorrow at CrossFit Free – 10a for a Masters Training Day. All masters welcome as well as the regular Sat competitors. Going to be a blast sharing @cap_masters layouts and systems with the group.
B. Weekend of April 14th and 15th, we will be having Coach Steve Fluet down running and Endurance weekend. Saturday 10a-3p. 10a training as usual then we head to the track. Rain or shine. Sunday – 9a-12p at the gym.
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Strength Template:
Clean from hip/thigh / or high blocks up to 5RM then 2×5@90%
Clean deadlift up to 10RM then 2×10@90%
RDL 5×10
Weighted Chinups 6-7 sets of 4-6 reps HEAVY
Weighted Situps 3 x 25 reps; rest 1 min between
Weighted Plank Holds 3 x 1 minute
Russian Twists 3 x 14-16 reps side to side
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Regionals 2018: “Mock Regionals Weekend type”
1st session:
a. Snatch Ladder Wave: rest 5 minutes after 1st round and repeat
Men – 185×5, 205×4, 225×3, 245×2, 265×1;
Women – 123×5, 133×4, 153×3, 163×2, 173×1
B. 10-15 min of Pegboard work
C. W/ 20 lb vest on
2 mile assault bike
Then,
10 rds
1 rope climb (try to mimic the short stubby if you can)
5 strict HSPU
10 alt pistols
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2nd session:
0-4 minutes
21-15-9
DB power cleans 50/35
Strict ring dips
Rest til 5 min mark
5 min clock
20/15 Cal bike
20 shoulder to overhead 155/105 w/ axle bar
15/12 cal bike
15 shoulder to overhead 155/105 w/ axle bar
10/8 cal bike
10 shoulder to overhead 155/105 w/ axle bar
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2019:
Regionals: 2 sessions
Weightlifting:
A. SqT Clean – High hang or High blocks – 5RM + 1×5@90%
B. Clean Grip Deadlift – 10RM
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Gymnastics: (add)
3 peg board ascents
30 pistols
2 peg boards ascents
20 pistols
1 peg board ascent
10 pistols
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Conditioning:
10 rds
1 legless rope climb
5 strict HSPU (3/1” deficit ONLY for the folks who feel can maintain Unbroken sets)
10 burpee box jump overs 24/20
15/12 cal bike
*25 min cap
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Becomplete:
1. 5 rds of 20 banded scap squeezes + 20 banded face pulls + 20 light banded good mornings + :20 L Sit hold
2. Barbell Row 55/43# x 100 AFAP and as big of sets as possible
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Performance: (90 min)
A. SqT Clean – High hang or High blocks – 5RM + 1×5@90%
B. Clean Grip Deadlift – 10RM
***allowed 35 min MAX for A & B
C. 10 rds
1 legless rope climb
5 strict HSPU (3/1” deficit ONLY for the folks who feel can maintain Unbroken sets)
10 burpee box jump overs 24/20
15/12 cal bike
*25 min cap
D. Becomplete:
1. 5 rds of 20 banded scap squeezes + 20 banded face pulls + 20 light banded good mornings + :20 L Sit hold
2. Barbell Row 55/43# x 100 AFAP and as big of sets as possible