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Thursday, June 22nd (Practice; Gymnastics Skill & Strength + Long Oxidative)

21
Jun

Thursday, June 22nd (Practice; Gymnastics Skill & Strength + Long Oxidative)

Alpine CrossFit – CrossFit

Warm-up

A: Running Warm-up (No Measure)

4*30 Figure 4 practice (https://www.youtube.com/watch?v=bHU2CGDmswM)

4*30 sec seated arm swings

4*30 sec banded fall w/arms and legs driving

Gymnastics Skill Work

B: Specific Warm up (No Measure)

2 Rounds:

5 Hollow Body Rocks

5 Supermans

10 Hanging Kips

5 BIG Kips

3-5 Pull Ups

-For Quality/Technique Practice

Strength (not for time)

A1: Seated Z-Press (11-11-11)

Seated on the floor with legs straight, press implement overhead maintaining midline tension. Do not lean back!

A2: Single Arm DB Row (10-10-10)

(2s Pause at the Top)
Rest 60s

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest for as long as it took you to run this before the next one

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

10 Minutes Deep Mobility: Hamstring Floss x 60s ea. Leg + 60s ½ Paleo Chair (Side Lunge Hold) ea. Side + 60s Plank Accumulation

Extra Gains

3×20 Double KB Front Rack Step-Ups (For Technique, not weight)

3 Rounds; Minimal Rest b/w

Banded Straight Arm Pull Down x 15 Reps

Barbell Curl x 12 Reps

Banded Tricep Kick-Back x 15 ea. Arm

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