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Monday, March 26th: CrossFit

25
Mar

Monday, March 26th: CrossFit

Alpine CrossFit – CrossFit

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What exactly is a “Deload”? A deload is when a training program drops overall volume (amount of work) and/or intensity (weight of that work on the body) to help the body recharge and recouperate before the next phase of training. We are in a “Deload” this week. Workouts should be treated as such to give the body a nice chance to breath, heal, and get prepared for our next training cycle. If you have any questions, please e-mail me at Nate@alpinecrossfit.com

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

500m Row

12 Burpee’s

20 Alternating Step-Ups

12 Kettlebell Swings (45/25)

100 Single Skips

-This is a sustained aerobic piece. The goal should be continual movement throughout the entire 20 Minutes.

Midline

Weighted Plank (60s-60s-60s)

Cool Down

Metcon (No Measure)

Cool-Down Series: LACROSSE BALLS!

-Spend 3-5:00 with a Lacrosse ball on the lower half of your body. This includes rolling calves, feet, VMO, glutes, hips, etc…

Then, spend 3:00 in Paleo Chair (Try for Unbroken or Unassisted)

Extra Gains

A1: Glute Hip Bridges (15-15-15)

Unweighted

A2: Sumo-Stance Good Morning (10-10-10)

Light Banded

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