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Tuesday, July 11th (Practice: Squat Strength + Short Glyco)

10
Jul

Tuesday, July 11th (Practice: Squat Strength + Short Glyco)

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

Rowling x 7 Frames
MB Hug Squat

B: Warm-up (No Measure)

Banded March: 3 sets

60 second march

10 air squats

Weightlifting

Back Squat (7-7-7)

(3s Eccentric 3X11)

75%

Metcon

Metcon (4 Rounds for time)

Every 4 min for 16 min:

RX:

-6 Burpees

-12 T2B

-200

Scaled:

-6 Burpees

-12 V-ups (or single, cross-body T2B)https://youtu.be/m6MSXq9ONqY

-100 m run
Goal here is to finish in a 2 minute time frame while SPRINTING, scale to achieve maximum intensity

Cool Down

Accumulate 2 Minutes Hip Thrust Bridge +

Quad Foam Roll/IT Band Roll/ Glute Roll with Foam Roller & LAX Ball

Extra Gains

3×10-12 Single Leg RDL (3s Eccentric)

https://www.youtube.com/watch?v=idtxvBqpSuI

Accumulate 2 Minutes Side Plank ea. Side (Heels, Butt, and Shoulder against wall)

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