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Monday, July 30th: CrossFit

29
Jul

Monday, July 30th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


We now have an In-House Physical Therapist! Zach Taillie will be available for all athletes for in-house screenings and assisting you in your recovery!,We now have an In-House Physical Therapist! Zach Taillie will be available for all athletes for in-house

Warm-up

Warm-up (No Measure)

Gen. Warm-Up: Partner 10 Rounds “Rowling”

Part 1: Partner Series:

T-Y Squat Series (CrossOver T + CrossOver Y + 5 Squats in Y Position); Other Partner Holds Active Hang on Bar x 3 Sets

Part 2: Single Foot Hops x 30s Intervals

L/R Forward & Backward; L/R Lateral

Part 3: (For Distance): 1 Attempt: 3 Broad Jumps for Distance

Metcon

Metcon (Time)

5 Rounds:

ME UB Pull-Ups (No Butterfly)

10 Broad Jumps

Scaling:

We’re going for Pull-Up volume so scales should support that. Banded Variations & Ring Rows are most appropriate.

Rx+= C2B

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Roll Forearms x 45-60s ea.

Foam Roll Lats x 60s ea. Side

Banded 3-Way OH Stretch x 45-60s ea.

Paleo Chair x 3:00 Accumulation

*CrossOver Recovery Series

Extra Gains

Metcon (No Measure)

Part 1: 3 Sets

A1) CrossOver “Victory” OHS x 5 (3311)

A2) 3s Concentric Muscle Snatch (Barbell)

Power Snatch + Snatch Balance (E2MOM x 8:00 (4 Sets))

Power Snatch w/ Pause at Knee + Sn. Balance w/ 3s Pause in Bottom of Catch

3-Position Snatch (E2MOM x 10:00 (5 Sets)= 1 Series )

High Hang

Low Hang

Break Off

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