Thursday, July 19th: CrossFit
Alpine CrossFit – CrossFit
Announcements
When athletes say they aren’t attending Movie Night this Friday night at 7pm….
The Princess Bride for movite night this week!
Warm-up
Warm-up (No Measure)
400m Run, then…
Animal Walk Relay:
Inch-Worms (50′) + Bird Dogs x 10
Duck Walks (50′) + Shrimp Squats x 10
Bear Crawl (50′) + Side Plank (20s ea. Side)
Part 2:
Supine Banded Single Arm Alphabet ea. Side
Gymnastics Skill Work
Skill Work: Kipping/Butterfly Pull-Up Progressions
Metcon (No Measure)
10-15:00 Skill Progressions. Each station has a Kipping Pull & Butterfly Pull-Up variation from stations 3-5
1- Hollow Body Position
2- Hollow Pull-overs (Banded)
3: BB in Rack “Fall Away” Pull-Ups with feet on ground –> Feet on Ground Butterfly Pull-Ups
4: High Kip Mechanics (minimal hanging repetitions) –> Butterfly Hanging Bicycle
5: Jumping Pull-Ups w/ Pause at Top (Hollow Position)–> Butterfly Variation
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
250/200m Row
3 Strict Pull-Ups + 5 Kipping Pull-Ups
Scaled=
1) 3 Banded Pull-Ups + 5 Kipping Pull-Ups
2)4 Banded Pull-Ups + 4 Banded Chin-Ups
Rx+= 3 Strict + 5 C2B Pull-Ups
Cool Down
Metcon (No Measure)
Cool-Down Series:
Foam Roll Lats x 60s ea. Side
-After initiating roll out, find a spot near lat/shoulder connection and hold the roller in that spot while you move the arm & shoulder in different directions.
CrossOver Recovery Series
Extra Gains
RECOVERY GAINS! “Extra” gains can be devoted toward the parasympathetic side of training just like the sympathetic side of training…and in a lot of cases, it’s more important.
Metcon (No Measure)
Mobility Gains:
-Log in to Alpine’s ROMWOD and hit up the “Warrior Series” today! It’s usually about 45-60 minutes long but your body will appreciate it!