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Wednesday, July 19th: Practice

18
Jul

Wednesday, July 19th: Practice

Alpine CrossFit – CrossFit

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Warm-up (No Measure)

Accumulate 60-90s Banded Hamstring Floss

15 Single Leg Glute Bridges ea. Leg

Skill Work:

Warm-up (No Measure)

Switch Jumps on Plate (Front Foot on Plate) 4x15s Speed Feet

Straight-Leg Run (Length of Rig and walk/jog back) x 3-4 Laps

Metcon (No Measure)

4 x Strided 200m Run (50m Build Up/150m Striding Sprint)

-Jog/Walk back for full recovery

Strength (not for time)

Back Rack Split Squats (8-8-8-8)

Much like a back-rack lunge, but instead of removing the foot each repetition, the athlete will just go through Concentric/Eccentric with fixed foot position.
Back Rack Split Squats 4×6-8 ea. Leg (3s Eccentric/Concentric)

Cool Down

400m Sandbag Walk

Banded Pidgeon Stretch x 90s ea. Leg

Extra Gains

800m UB Sled Drag Walk (1x800m )

Walking, facing forward, dragging a sled with weight that allows you to not stop moving.

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