Alpine CrossFit – CrossFit
Let the new training cycle begin! Power, Speed, & Skill will be our primary focus for the next 6 weeks! Curious about it? Keep your eyes out for Coach Nates “What & Why” video today!
Warm-up (No Measure)
Teams of 3: 4 Sets
30s Shoulder Hurdle (L,R,L,R)
30s Bottoms Up KB Lunge (R,L,R,L)
One partner rides the bike, 1 partner performs shoulder hurdles for 30s, one partner performs 30s KB Bottoms up lunge on the designated side. Every 30s interval, partners alternate in that order x 4 rounds.
KB Bottoms Up Lunge:
Metcon (6 Rounds for reps)
2:00 On/2:00 Off x 6 Rounds
200m Run (100m Out & Back)
ME DB S2OH (50/35)
Metcon (No Measure)
LAX Shoulders & Pec x 2-3:00
-Navigate tender & sore areas.
Banded 3-Way OH Stretch x 45s ea.
Banded Face-Pulls (2222) x 20-25 Repetitions
CrossOver I-T-Y x 10-15 Repetitions
Extra Gains New Cycle: Aerobic Build (5K Progressions)
-These training sessions should be a seperate session from the primary training focus of the day. Today’s focus is building Aerobic Capacity towards a 5K Run. This progression will last 4 weeks.
Week 1 5K Progression (Time)
4×400 at 5K pace with 30s Rest
5:00 Rest b/w Sets
Post Overall Time without Rest intervals.