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Thursday, April 27th: Practice

26
Apr

Thursday, April 27th: Practice

Alpine CrossFit – CrossFit

Warm-up

JumpNRope (No Measure)

Double Under Series With BW Movements
-Singles x 45-60s + 16 Sampson

-Alternating Legs x 45-60s + Inch-Worms x 8-10

-Lateral Jump x 45-60s + Side Lunge x 20

-Alt. Front & Back Step x 45-60s + Bridge Hold x 45s

-15 Banded Good Mornings

Specific Warm up (No Measure)

Go over workout movements

Strength (not for time)

A1: Clean Grip RDL (8-8-8)

With a double overhand clean grip, focus on posterior chain engagement and lengthening with RDL standards.
3s Eccentric; 2s Pause at Bottom

A2: Landmine Floor to Overhead Rotations (8-8-8)

Start with mobile end of barbell on one side of the body. In a raising and rotating motion, bring to overhead & out in front of body in an athletic stance. Then return to opposite side of the body all the way to the floor.
5s Concentric & Eccentric

Metcon

Metcon (4 Rounds for time)

4 Rounds (18 Minutes Total): 90s On/ 3 Minutes off
90s Clock toAccumulate:

-35-50 Double Unders

-15 Russian KBS (55-70/ 35-45)

Cool Down

Posterior Roll Out (Calves Up to Glutes)

Wall Calf-Stretch x 45-60s ea. Leg

Pidgeon Hold x 60s ea. Leg

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