Friday, September 8th: CrossFit
Alpine CrossFit – CrossFit
Announcements
Get signed up for LiftUp Autism (Sept. 30th) and the 2017 Battle Series ASAP!
Warm-up
Indoor Relay Warm-Up (No Measure)
50-100′ Each Movement
Lunge (Forward and Backward)
Side Lunges (Alternating)
Inch-Worm
Duck Walk
Standing Toe Touches
High Knee’s (Forward and Backward)
Butt Kicks (Forward and Backward)
A-Skips
B-Skips
C-Skips
Bounding
Squat Therapy (No Measure)
Bar Holds: Grab a bar racked
higher and closer than your normal reach at bottom of squat, then settle into perfect bottom with chest, head, hands, arms,
shoulders, and back higher than usual. Find balance, let go, repeat closer and higher
Box (MB) squatting: Squat to a ten inch box, rest at bottom
without altering posture, then squeeze and rise
without rocking forward. Keep perfect posture at
bottom
Skill Work:
Metcon (No Measure)
Kipping T2B Progression: 2 Rounds
Hollow Body Rock x 10
Superman x 10
Plow to Straddle x 5
V-Up x 5
then….3 x 5 T2B Build Ups
Lying Toes-2-Rig
Kipping Straight Leg Raises
Toes to Rings
Knee’s to Elbows
Toes to Bar
-Choose where you start and progress up each set of 5.
Metcon
Metcon (Time)
800m Run
25 T2B
50 Wall-Balls
25 T2B
800m Run
Scales:
800m Run= Scale the Distance
Toes-to-Bar= Knees-to-Elbows or 40 Straigh-Leg Sit-Ups
Wall-Ball= Scale the Weight (Try to reach the Rx Height)
Cool Down
Metcon (No Measure)
Cool-Down:
Foam Roll Lats & Quads x 60s ea. Side
Accumulate 90s Couch Stretch ea. Leg
Cobra Position Hold x 60-90s
Banded OH Stretch x 60s ea. Arm
Extra Gains
Single Leg RDL (8-8-8-8)
Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.