Call Us: (303) 263-2997

Friday, June 9th (Practice: Squat Strength + Rotational & Explosive Conditioning)

8
Jun

Friday, June 9th (Practice: Squat Strength + Rotational & Explosive Conditioning)

Alpine CrossFit – CrossFit

Announcements

Foust has his 8:00am Sunday class. This is a great way to enjoy a creative workouts!

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Specific Warm up (No Measure)

MOB: Kneeling Psoas Stretch x 60s ea. Side

(NOT DEEP LUNGE; Focus on Upright position, engaged glute and flexion/extension of the pelvis)

Front Squat Openers/Mobility Series x 2 Rounds:

-DB Front Rack Lunge with Push Through (Drive Elbows up & Weights behind head) x 5 ea. Leg

-Full Squat Box Jump x 3 (Chest up in squat, not dropped)

Strength (not for time)

Week 2!

APRE-3 Back Squats

Based off 3RM Back Squat (91.5% Max)

-6 at 50%,

-3 at 75%,

-ME at 100%,

-ME at 100%

(0 Reps= -20lbs, 1-2= -10lbs, 3-4=Stay, 5-6=+10lbs, 7+= +20lbs

Metcon

Metcon (No Measure)

Alternating EMOM x 16 Minutes
1- Landmine Rotations x 8

2- Seated Box Jumps x 5

Cool Down

Warm-up (No Measure)

Light 400m Jog

Kneeling Psoas Stretch x 60s ea. Side + Pidgeon x 60s ea. Side

Extra Gains

Booty Builder + Lateral Stability

Booty Builder: 3 Rounds

-15 Single Leg Glute Bridge ea. Leg

-V-Sit Glute Bridge x 15

Lateral Stability: Accumulate 90s ea. Side

-Heels, Butt, and Shoulders on Wall Side Plank

Try to raise top leg off for an extra

challenge.

Leave a Reply