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Friday, June 23rd (Practice: Short Glyco. Repeats + Hinge Strength)

22
Jun

Friday, June 23rd (Practice: Short Glyco. Repeats + Hinge Strength)

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

400 m run:

Then 3 rounds for quality:

-10 KB Shoulder Press in Split Squat w/ Recovery (5/Leg)

-Side Bridge w. 8 Hip Abductions/Side

-10 KB glute bridges

-10 Good Mornings w/ KB goblet hold

B: Specific Warm up (No Measure)

Reveiw DL for Speed

Weightlifting

A: Deadlift (1-1-1-1-1-1)

E90s x 6 Rounds: These are SPEED deadlifts

Metcon

Metcon (Calories)

Alternating EMOM x 20 Minutes:

1- 6 Burpee Over Box Jumps

2-Cals on AB

Cool Down

Banded Lunge x 90s ea. Side (Emphasis on Glute Squeeze for Hip Flexor)

Sphinx/Cobra Position x 60-90s.

Extra Gains

Accumulate 30 Turkish Get-Ups (mid-heavy weight)

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