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Tuesday, July 10th: CrossFit

9
Jul

Tuesday, July 10th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Oly + UB Push Warm-Up (No Measure)

Part 1: Relay with Partner

100′ High Knee’s (Partner Stands on 1-Leg; Alt. at 50′)

100′ Butt Kicks (Partner Alternates Crab Walk Kicks in Place)

100′ Side Shuffle (Partner Sampson Lunges Alternating)

100′ Bear Crawl (Partner Squat Jumps)

Part 2: 2 Sets for Quality

Feet Together Banded Pallof Press x 8 ea. Side

KB Bottoms Up 1/2 Turkish Get-Up x 3 ea. Arm

Gymnastics Skill Work

Metcon (No Measure)

WOD Prep Series: The Purpose of this series is to Prime up your ring dips or scales, and your power clean.

Part 1:

3x 10s Top of Dip Hold + 10s Bottom of Dip Hold

-Foot Assist if Needed

Part 2: 3 Rounds for Quality/Position

3 Sumo-Deadlift at 60% (Speed!)

3-5 Dip Negatives (3s Eccentric)

Part 3: 2-3 Sets

3-5 TnG Power Clean (Hinge/Hamstring focus and solid catch)

3-5 Ring Dips OR Scaled Variation

Note on Scaling: Scale for Quickness & Speed in Transition.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 Row/AB Recovery

LAX in Pec: Internal & External Rotation MOB x 30-45s ea. Shoulder

Lying Internal Shoulder Rotation Stretch x 30-60s ea. Arm (Be Gentle!)

Banded Lateral Opener x 45-60s ea. Arm

CrossOver Recovery Series*

Extra Gains

A1: Single Arm Bench Press (6-6-6)

A2: Single Arm DB Row (6-6-6)

(2s Pause at the Top)

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