Alpine CrossFit – CrossFit
The PR Board and Goals for this cycle have been CLEARED! Be sure to get some goals up for this new training cycle!
Leg Warm-up A (No Measure)
2 Minutes cardio–either run or assault bike
15 Air Squats
10 Ultimate Stretch
15 Goblet Squats
10 Plow to Straddle
5 Minutes Coaches Choice Mobility
Strength (not for time)
Seated Box Squat (8-8-8)
With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors.
Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
21×1 Tempo; Start at 90% of Last weeks final weight and build
Metcon (4 Rounds for time)
E5MOM x 20 Minutes:
20 Farmers Carry Step Ups (35/25lbs)
30 Double Unders (90 Single Skips)
Rx= Chest to Wall on Wall-Walks
Metcon (No Measure)
Barbell Pec Roll-Out x 30s ea. Side
Reverse Plank x 2:00 Accumulation
Shoulder Capsule Mobilization x 60-90s ea. Arm (See MobilityWOD Chart)
Single Leg RDL (8-8-8)
Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.