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Wednesday, August 29th: CrossFit

28
Aug

Wednesday, August 29th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

General Warm Up:

Around the World Burpee Relay!

then…

2 Rounds

A – Wall Sit with 10 Front Raises (10-15lbs)

B – 10 Lateral Box Step Overs

C – 10 Alternating Single Leg Deadlifts

D – 10 Single Leg Squats to Bench/Box

then…

2:00 Front Rack Mobility

-Single Arm Banded Front Rack MOB

then…

Front Squat Technique Review

-Stance

-Rack Position

-Tempo Front Squats (Coaches Command)

Strength (not for time)

20:00 Clock to Establish your 1-Rep Max Front Squat

-Make smart jumps & build over the 20:00 clock. Max attempts should be taken in the last 4-6 Minutes of the time.

Front Squat (1-1-1-1-1-1)

Cool Down

Metcon (No Measure)

Cool-Down Series:

400m Jog

Cobra Stretch x 60-90s

Couch Stretch x 60s ea. Leg

2 Rounds:

10 Cat-Cows

GHD Hip Extension x 6-8 +20s Hold at Top of Final repetition.

Extra Gains

Aerobic Building! You’ve just devoted your strength & energy to 10-15 Repetitions of Front Squats. Now let’s go to the other side of the spectrum with Aerobic Pacing. Give Part 1 of the Endurance Class a go!

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