Alpine CrossFit – CrossFit
Warm-up (No Measure)
General Warm Up:
Around the World Burpee Relay!
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
2:00 Front Rack Mobility
-Single Arm Banded Front Rack MOB
Front Squat Technique Review
-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)
Metcon (No Measure)
Cobra Stretch x 60-90s
Couch Stretch x 60s ea. Leg
GHD Hip Extension x 6-8 +20s Hold at Top of Final repetition.
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!