Alpine CrossFit – CrossFit
Week 2 of Power, Speed, and Skill is upon us! How does everyone feel from Week 1?
Warm-up (No Measure)
400m Run, then…
Part 1: Partner Banded Running
-Forward x 100′ ea.
-Lateral Shuffle x 50′ ea.
Part 2: Alternating Stations x 3 Sets
Partner 1: Parallette Pass Throughs + 4 Alternating Leg Lifts (Perform Pass Through, then alt. leg lifts x 4 with legs in front)
Partner 2: Explosive Step-Ups x 6 ea. Leg
Metcon (AMRAP – Rounds and Reps)
Partner 25:00 AMRAP
100/80 Assault Bike Calories
50 Deadlifts (185/135)
100 Box Jumps w/ Step-Down (24/20)
50 Ring Dips
Deadlift= Scale Weight
Box Jumps= Step-Ups or Scale Height
Ring Dips= HR Push-Ups
Metcon (No Measure)
Foam Roll Quads & Hamstrings x 60s ea. Leg
Cobra Position x 60s Accumulation
Deep Lunge x 60s ea. Leg
Side Plank Clamshell Raise x 5 + 20s Hold ea. Side x 2 Sets
Top of Ring Row Hold x 30s x 2 Sets
A1: Front Rack Lunge (8-8-8-8)
Front Rack Reverse Lunge x 6-8 ea. Leg; 3030
A2: Pendlay Row (8-8-8-8)
6-8; Tempo 31×2
B1: GHD Hip Extension (10-10-10-10)
Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
Bent-Knee Hip Extension
8-10; Tempo 3030
B2: Single Arm Landmine Press (8-8-8-8)
6-8 ea. Arm; 31×2 Tempo
C1: Banded Cossack Squat (10-10-10)
Band orientation should resist the athlete as they move laterally into Cossack squat.
10 ea. Side; 3031 Tempo
C2: Hanging Knee Tuck (20-20-20)
Alt. Legs; 3030 Tempo
16-20 Total (8-10 ea. Leg)