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Thursday, July 13th (Practice: Short Oxidative Rowing + Structural LB)

12
Jul

Thursday, July 13th (Practice: Short Oxidative Rowing + Structural LB)

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

800 m run…then

2 Rounds: 10 each leg

-Fire hydrants

-Internal hip rotations

-External hip rotations+30 sec hold on each leg

-T-spine OH plae hold on roller x20s

Metcon

Metcon (3 Rounds for time)

3x 750m Row
Work to Rest is 1:1

Negative splits!

Strength (not for time)

A1: Sandbag Bear Hug Step-Ups (16-16-16)

Hold a sandbag on the front of your body, alternating your step-ups to a box (24/20)
Rest 60s

A2: Single Leg RDL (8-8-8)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.
8 each leg

3s Eccentric

Rest 60s

A3: Strict Toes-To-Bar (10-15 reps each round)

UB sets of 5 or more

Cool Down

Banded Pigeon

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