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Thursday, May 31st: CrossFit

30
May

Thursday, May 31st: CrossFit

Alpine CrossFit – CrossFit

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This Saturday, we have quite a few pairs of competitors heading to the Tacos & Tequila Throwdown at BackCountry CrossFit. If you want to see some amazing Alpine showcasing of fitness, head out to he competition and cheer on members in the community!

Warm-up

Jump-Rope + Body Weight Warm-Up (No Measure)

2 Sets:

30s Single Skips

8 Sampson Lunge

30s Alternating Legs Jump Rope

8 Inch Worm

30s Lateral Jump Rope

8 Plow to Straddle

30s Double Under Practice

Then, 3-5:00 Hip Mobility.

WOD Review

Today’s focus for all 3 components is a Competitive setting with a Monostructural bias. Basically, can you push these thresholds to the max. If not, find a scale or variation where you can! WOD 1 should be a RUN, not jog. WOD 2 should be consistent movement. WOD 3 should be an all out, empty your tank effort.

Metcon

1: Metcon (Time)

For Time (6:00 Clock):

400m Sandbag Run (3/2 Inserts)

Scaled= Heavy WB Carry

Tacos & Tequila Competitors: 400m Sandbag Hug Walk

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
10:00 Cap

Scaled=

100-80-60-40-20 Single Skips

25-20-15-10-5 Sit-Ups

Tacos & Tequila Competitors:

3 Rounds for Time

30 Double Unders (60 Singles)

15 Sit-Ups

3: Metcon (Time)

For Time:

750m Row

Tacos & Tequila Competitors: 3:00 Row; Every 30s= 3 Hard Pulls

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 CrossOver Step-Ups at Recovery Pace

Alt. x 2-3 Sets:

Side Plank Hold (R) to Forearm Plank to Side Plank Hold (L)- 20s ea.

Posterior Hip Capsule Stretch w/ Band x 60s ea.

Extra Gains

A1: Banded MB Hug March (1:00 x 3 )

https://www.youtube.com/watch?v=sHCqY3JHMGA&t=3s

A2: Strict Chin-Ups (8-8-8)

Wtd. If you can

Tempo: 20×1

A3: GHD Sit-Up Static Hold (30-30-30s)

Try to maintain a completely parallel position to the floor in the GHD Sit-Up Position

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