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Thursday, June 8th ( Practice: Short Glycolytic Repeats + Gymnastics & Structural UB Strength)

7
Jun

Thursday, June 8th ( Practice: Short Glycolytic Repeats + Gymnastics & Structural UB Strength)

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

General: Tabata Warm-Up Series: 20s On/ 10s off x 3 Minutes ea. Station

Air Squats

No-Push Up Burpee’s

Jump to Active Hang (Hold 2-3s ea. Hang)

B: Specific Warm up (No Measure)

Assault Bike Set-Up + Farmer Carry Review

Farmer Carry Review: Neutral Grip, Set shoulders (Not rounded), Midline tight!

Metcon

A: Metcon (Calories)

Reverse Tabata (10s Work/ 20s Rest) x 4 Minutes
Assault Bike

Metcon (Distance)

Tabata (20s Work/ 10s Rest) x 4 Minutes
Farmers Carry (70/55; 80/70)

Strength (not for time)

A: DB Floor Press (12-12-12)

(Neutral Grip) x 12 -Rest 60s

B: Side Plank Band Rows (15-15-15)

x 15 ea. Arm -Rest 90s

C: Top of Ring Postiion Hold (3 sets)

x 20-30s. Rest 2 min

Cool Down

Foam Roll Lats x 60s ea. Side

Banded 3-Way OH Stretch x 20s ea.

Extra Gains

Accumulate 10-15 Repetitions of Lying Tricep Opener (Keep it light)

https://www.youtube.com/watch?v=RsdeYXRf2Ic

Open Those Lungs! Choose Row or Run. Accumulate 20 Minutes at just above conversation pace (Light and Relaxed)

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