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Monday, August 14th: CrossFit (Practice)

13
Aug

Monday, August 14th: CrossFit (Practice)

Alpine CrossFit – CrossFit

Warm-up

Posterior-Chain + Sprint Warm-Up: (No Measure)

Power-10” Modified; 8 Minute AMRAP

Perform 10s AB Sprint between Stations

1- 10 Air Squats + 5 Inch Worms

2- 15 Hollow Body Rocks + 10 Scorpions

3- 10 Sumo-Russian KBS (Light) + 1 Wall Walk

4- Bear Crawl x 50’ Forward and Backward + 15 Jumping Jacks

Strength (not for time)

Deadlift Technique Review (No Measure)

Weight in Heels

Hamstrings & Glutes Loaded

Flat Back

Retracted Shoulders

Deadlift (6-5-4-3-2-1)

6 at 50%

5 at 60%

4 at 70%

3 at 75%

2 at 80%

1 at 85%

-Focus on Perfect Technique!

Metcon

Metcon (6 Rounds for reps)

Alternating EMOM x 24 Minutes

1- Deadlift x 6 (55-65% Max)

2- Burpee’s Over bar x 15s*

3- Lunge x 16 Steps

4- 30s ME Double Unders *

*= Scored. Each round is for total reps of Burpees & Double Unders combined.

Cool Down

Metcon (No Measure)

400m Jog

Foam Roll Glutes & Hamstrings x 60s ea. Leg

Accumulate 60s Side Plank ea. Side (Against Wall)

Accumulate 2 Minutes Engaged Bottom Squat (Not Paleo-Chair)

Extra Gains

A: Sandbag/Stone Hug Squats (10-10-10)

Strict Toes-To-Bar (Accumulate 30)

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