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Monday, July 3rd (Practice: Hing Strength + CPh Endurance)

2
Jul

Monday, July 3rd (Practice: Hing Strength + CPh Endurance)

Alpine CrossFit – CrossFit

Warm-up

Posterior Chain Warm-up (No Measure)

W/Band:

Monster Walk Lap Forward

Monster Walk Lap Backwards

Monster Walk Lap Lateral (Below knee)

5 Squats @ 25X1

W/O Band:

10 Bow and Bend (Arch your body back then reach down to touch your toes)

:30 1/2 Kneeling Ankle Mobility w/ Plate (per side)

20 Alt Busdrivers

:30 Pec Stretch on Rig (each side)

WOD Review

Deadlift review with snatch grip. Coaches queues (3×3) to hit proper positions

Weightlifting

Snatch Grip Deadlift (6.6.6)

70-80% Snatch Max (3s Eccentric; Between each set is 15 Hollow Body Rocks)

Metcon

Metcon (No Measure)

21 min Alt EMOM

1-DB Burpee Power Clean x 5 (50/35lbs)

2-Rotating MB Throw x 3 ea. Side (HEAVY, use slamball if needed)

3-Strict T2B x 5-7

Cool Down

800m Farmer Carry (Light to go UB)

Banded Lateral Opener x 60s ea. Side

Extra Gains

Accumulate 3 Minutes Wtd. Plank

3×12 GHD Back Extension (5s Concentric/Eccentric)

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