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Thursday, July 26th: CrossFit

25
Jul

Thursday, July 26th: CrossFit

Alpine CrossFit – CrossFit

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The summer is hot, the training cycle is fast & heavy….Be sure you are taking care of your bodies in & outside of the gym! Hydration, Sleep, and balanced nutrition may seem simple but they have the most profound effects on your performance.

Warm-up

Warm-up (No Measure)

400m Run, then…

Alt. EMOM x 9:00

1- 20s Plate Hop Scotch

2- 20s 2-Foot Plate Hops

3-20s Explosive Burpee (Tall Jump)

Examples: https://www.youtube.com/watch?v=HxZoc4D9bXc

Metcon

1: Metcon (Time)

Part 1 (0:00-5:00)

25 Burpee Broad Jumps

2: Metcon (AMRAP – Reps)

Part 2: (5-11:00)= 2:00 AMRep:

20/15 Cal. Assault Bike

AMREP Double Unders

3: Metcon (Time)

Part 3 (11-16:00): For Time

30 Alt. DB Snatches (50/35)

Rx+= 70/50

4: Metcon (AMRAP – Reps)

Part 4 (16-20:00): 2:00 AMRep

25/20 Calorie Row + AMREP T2B

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 Row/Assault Bike for Recovery

Foam Roll Quads & Back x 60-90s

Side Plank Clamshell Raise x 10 x 2 Sets (10 ea. Side)

Accumulate 1:30 Sorenson Hold

Extra Gains

Extra Gains: Recovery!

Take your extra time and devote it to recovery practices!

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