Looking to take your fitness to the next level? Join the Competition phase programming, Saturdays at 10a on side 2, as well as some other sessions per week. Follow @completeathleticperformance & @crossfitfree on IG for more info daily / weekly.
A. Make sure to get signed up for our Nutrition seminar May 6th, 12-3. Sign up link is in our private FB group.
B. Clinics are being finalized and announced soon. It’s been rough to coordinate dates but we are almost wrapped up.
Fitness / Performance:
a. Weighted Pull-ups 7 x 2, 3 x 1
50 OHS 95/63
250 double unders
50 alt pistols
Bike: (build out)
a. 7 min hard, 1:30 rest, 5 min hard 1 min rest, 3 min hard :30 rest, 1 min sprint, directly into :30/:30 for 6 minutes, + 7 min coasting, legs only
a. reverse hyper 3 x 30 reps at 20% of your back Squat. . .flush flush flush
b. 4 x 16 deadbugs *can use bands for some resistance if see fit
c. scap work: specific
on incline bench, using like plates. . .2.5-5’s
4 x 15 reps of
Face Pulls, Rear fly, Overhead Y’s
d. db double seated bent over rows 12-15 reps x 4 sets
e. crossover symmetry protocol to finish off