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Wednesday, June 7th (In-Focus Competition: Front Squat Max + “Fran” Variation)

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Jun

Wednesday, June 7th (In-Focus Competition: Front Squat Max + “Fran” Variation)

Alpine CrossFit – CrossFit

Warm-up

General:

800m Run

2 Rounds:

Lunge w/ Rotation x 10 ea.

LONG Inch-Worm (Walk hands well past the shoulder/head) x 10 (No Push-Up)

V-Ups x 10

Dive-Bomb Push Ups (Downward Dog into Cobra and Back) x 10

Specific: PVC “Fran” 21-15-9

PVC Thrusters

PVC Hollow Body Rocks + PVC Superman Extensions

Weightlifting

Front Squat (15 min 3RM)

Metcon

Ascending Fran (Time)

For Time:

21 Thrusters (95lbs/65)

21 Pull-Ups

15 Thrusters (115lbs/85)

15 Pull-Ups

9 Thrusters (135/95)

9 Pull-Ups

Cool Down

10 Minute Row/AD Flush (Decrease Pace every 2:00)

Extra Gains

Warm-up (No Measure)

Shoulder Stability + Lower-Body Flush

Lower Body Flush: 8-10 Minute Row or AD

At the start of every minute, 10s of 85% effort, then back off to conversation pace the remainder of the minute.

Shoulder Opener Series: 2-3 Rounds

10 Lying KB Arm-Bar + 45s KB Shoulder Setting ea.

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