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Monday, August 12th: CrossFit

11
Aug

Monday, August 12th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM UP:

Rowling x 3. Penalty= Burpees

SPECIFIC WARM-UP:

9 minute alt EMOM:

A – 15 second split lunge pulses each leg,

B – 30 second glute bridge,

C – 6 bottoms up KB lunge each leg (in place)

Weightlifting

Hatch Squat Week 2

Every 4 minutes, for 20 minutes(5 Sets):

-5 Front Squats + 5 Back Squats @ More weight than the previous week, but no more than 60% of 1RM BS.**

**You will be keeping the same weight for all 5 sets.**
PERFORMANCE:

Same scheme, but with Box Squats

Metcon

Metcon (Time)

6 Rounds for time:

-6 Power Snatch @65% of 1RM(RX+=Must be UB)

-15 Sit ups with Wall Ball(RX=14/10# Ball,Masters 50+=10/14#,RX+=20/14#)
PERFORMANCE:

-6 Power Snatch @50% of 1RM

-15 Butterfly Sit ups

Cool Down

-20 Reps of Cobra to Downward Dog

-2 minutes of Foam Rolling legs, each leg

Extra Gains

Metcon (Calories)

With a Partner, complete 5 rounds each of:

Partner 1: 30s AB for Cals @85%

Partner 2: Rest

Then Switch

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