Thursday, May 10th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The tradition continues…..Memorial Day Murph on May 28th at Alpine! We will start Warm-Ups at 8:00am and run heats every 20:00. We have several scales for every level of athlete to participate in honoring this heroic soldier!

Warm-up

Warm-up (No Measure)

A) Team 400m Indian Run w/ MB Pass Back

B) 3 Sets for Quality/Engagement

10 Banded Good Mornings

6 Bowler Squats ea. Side

10 Hollow Body Rocks

6 Cossack Squats ea. Side

Strength (not for time)

Sumo Deadlift (12:00 to Est. 5RM)

Metcon

Metcon (Time)

3 Rounds for Time (Subtract Rests)

5-10-15-20′ Shuttle Run

20 UB Wall-Balls (20/14)

-Rest 90s after each Round

Rx+= 30/20 (Still must be UB)

Cool Down

Metcon (No Measure)

Cool-Down Series:

5:00 Bike or Row

-Top of every minute= 5s at 85%, then return to Z1.

LAX in Hip Flexors & Glutes x 30-45s ea.

Banded Pigeon x 45-60s ea. Leg

Banded Figure 4 Stretch x 45-60s ea. Leg

Extra Gains

Today is a lot of sprinting & heavy lifting….Find 1-2 components to sustaint a 20-30:00 aerobic (65-70%) pace. Focus on breathing, blood flow, and getting the body to actively relax. You don’t need more stimulus before tomorrow….trust me!

-Coach Nate