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Thursday, November 8th: CrossFit

7
Nov

Thursday, November 8th: CrossFit

Alpine CrossFit – CrossFit

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Time to get strong!

Warm-up

General: 400m Jog

Part 2: 2 Rounds:

-Front Rack Banded Lateral Walks x 5 + 5 Squats x Rig Distance ea. Side

-Hollow Rocks x 10

-Broad Jump (2 Foot Take Off & 1 Foot Landing) x 6

Back Squat

Every 3 minutes, for 12 minutes(4 Sets):

-4 Back Squats @ 87% of heaviest 5RM (Of Your First Week 5RM)

-Right into 8 alternating Jumping switch lunges with DBs in Farmer Carry hold

PoP: Get Explosive!

1- Solid Position & Bracing on Back Squats

2- Load of DBs should not be so heavy that you need to pause between jumps. You still should be able to alternate legs well, while still getting explosive.

Metcon (Time)

50-40-30-20-10: DU

10-8-6-4-2: Sand Bag Get ups(3/2 Inserts)
PoP:

1- Continual Movement is key! Learn to breath under tension and maintain a skill under fatigue.

2- Choose a Jump Rope Scale that will require focus; don’t justt chase attempted intensity.

SB Get-Up Modifications:

1- Lighten SB Weight (2/1 Inserts)

2- Use WB

DU Modifications:

1- Cut reptitions in Half (25-20-15-10-5)

2- Same Number of Unbroken Singles

3- Broken Singles at 2x Repetitions (100-80-60-40-20)

Cool Down

-2-3:00 AB Cool Down

-Seated Cross-Body Knee Hug x 60s ea.

-Paleo Chair x 2:00

-Cobra x 60-90s

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