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.