Friday, 040618

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

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