Call Us: (303) 263-2997

Thursday, July 6th (Practice: Short Oxidative Conditioning + LB Strength)

5
Jul

Thursday, July 6th (Practice: Short Oxidative Conditioning + LB Strength)

Alpine CrossFit – CrossFit

Warm-up

A: Running Mobility Warm-up (No Measure)

1:00 Lax (or Golf Ball) roll-out on each foot

1:00 Calf Stretch

1:00 (each leg) Mash out posterior and anterior tibula with Lax ball

B: Running DROM (No Measure)

4 Rounds: Down/Back

A skip forward/backward

B skip forward/backward

C Skip forward/backward

Metcon

Each 400m component says max effort, but try to achieve NEGATIVE splits

1: 400m Run (Time)

Max Effort 400m Run
Rest 1:1

2: 400m Run (Time)

Max Effort 400m Run
Rest 1:1

3: 400m Run (Time)

Max Effort 400m Run
Rest 1:1

4: 400m Run (Time)

Max Effort 400m Run
Rest 1:1

Weightlifting

Front Squat (6-6-6)

55-65% (Tempo: 3211)

Cool Down

400-800m Jog

Banded Lunge x 90s ea. Leg

Banded Hamstring Floss x 60s ea. Leg

Extra Gains

3x 10-12 Single Leg RDL ea. Leg

4 Minute Heavy Sandbag Hug

Leave a Reply