Friday, May 31st: CrossFit

30
May

Friday, May 31st: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Warm-up

6:00 Row (1:00 Leg Drive Only/ 1:00 Hip & Arm Pull Only/ 1:00 Both x 2 Rounds

Squat Therapy (No Measure)

Bar Holds: Grab a bar racked

higher and closer than your normal reach at bottom of squat, then settle into perfect bottom with chest, head, hands, arms,

shoulders, and back higher than usual. Find balance, let go, repeat closer and higher

Box (MB) squatting: Squat to a ten inch box, rest at bottom

without altering posture, then squeeze and rise

without rocking forward. Keep perfect posture at

bottom

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch
**Emphasis on Shoulder & Wrist Mobility.**

Metcon (Time)

For Time:

-10 Cal Row

-10 OHS

-10 Bar Facing Burpees

-15 Cal Row

-15 Front Squats

-15 Bar Facing Burpees

-20 Cal Row

-20 Back Squats

-20 Bar Facing Burpees

(RX=115/75)(RX + =135/95)
Performance:

-Squat are all front squats @(95/65#)

Cool Down

-Light Row x 2:00 (Focus on Breathing)

-LAX Ball in Pec/Anterior Shoulder & Glute (2-3:00)

-Banded Bully x 45s ea. Arm (Gentle)

-Standing Quad Pull/Couch Stretch x 60s ea. Leg

Extra Gains

3 Rounds:

A1) Supinated DB Curl x 10

A2) Banded ER at Neutral x 10 ea. Side

A3) Banded Tricep Extension x 15