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Monday, June 12th (Practice Day: Lower Body Strength + Short Glycolytic Repeats)

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Jun

Monday, June 12th (Practice Day: Lower Body Strength + Short Glycolytic Repeats)

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Strength (not for time)

APRE-3 Back Squats

Based off 3RM Back Squat (91.5% Max)

-6 at 50%,

-3 at 75%,

-ME at 100%,

-ME at 100%

(0 Reps= -20lbs, 1-2= -10lbs, 3-4=Stay, 5-6=+10lbs, 7+= +20lbs

Metcon

Metcon (Time)

4 Rounds for Time (Mandatory Rest 30s after each Task)
16 Alt. DB Snatches (50/35) -Rest 30s

15/12 Calorie AD -Rest 30s

Cool Down Mobility

Cool-Down: Cool Down 400-800m Run + Couch Stretch x 90s ea.

Extra Gains

Extra-Gains:

A1) 3×10-12 Single Arm Press (tempo: 3211) A2) Single Arm DB Row x 10 ea. Arm (2s Pause at Top) x 3

B) Accumulate 90s Hollow Body

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