Alpine CrossFit – CrossFit
Time to get strong!
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
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.
10-8-6-4-2: Sand Bag Get ups(3/2 Inserts)
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
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)
-2-3:00 AB Cool Down
-Seated Cross-Body Knee Hug x 60s ea.
-Paleo Chair x 2:00
-Cobra x 60-90s