Alpine CrossFit – CrossFit
Week Two of our new cycle going down. What are your skill goals?
Stuart McGills “Big 3”:
-5 Bird Dog ea. Side
-5 Roll-Up Sit-Ups
-20s Side Plank ea. Side
-Single Leg Squat to Box/Bench x 10 ea.
-Inverted Row x 10
-10 Push-Ups (Scale to Knee’s)
Every 3min, for9 mins(3 Sets):
– 10 BS under 30s.
**You are building to heaviest possible weight where you can complete 10 back squats within the 30s.**
Metcon (AMRAP – Reps)
The goal for today is to get more TTB reps than you got last week even though you are getting less rest and doing a little bit more work. 🙂
-20/15 Cal Row
-10 Rower Facing Burpees
-18/15 Cal Row (Drop Further to keep stimulus)
– K2E –> Straight Leg Raise (Parallel Legs)–> Knee Tucks (Knee’s Above Naval) –> 20s ME Lying T2Rig
– A1) Double KB Cossack Squat x 6 (R) + 6 KB Presses in Bottom of Final Rep (R) ea. Side -Rest 60-90s
-A2) DB Hold GHD Hip Extension x 6 + 6 Static Extension DB Row x 6
– B1) Lying Ring Hamstring Curl Alternating x 16 (8 ea.) -Keep bridge position. -Rest 60-90s
-B2) Banded Terminal Knee Extensions x 15 ea. Leg (Slow & Controlled) -Rest 60-90s