Monday, July 1st: CrossFit

30
Jun

Monday, July 1st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

July 4th is Thursday and so is “Bull”. We have classes at 6:00am, 7:30am, and at 9:00am. No other classes will be offered on Thursday.

Warm-up

-10/15 cal Ab

-Squat Lateral Jump w/ Single Leg Landing x 10 (5 ea.)

-Banded Pallof Press (Split Stance)

-10 Barbell Goodmornings

– CrossOver 90/90 x 5 Reps

Weightlifting

Back Squat (E3MOM x 15(5 Sets): 3 @90% of 1RM from Week 1)

PERFORMANCE: Same with Box Squats

Metcon

Metcon (Time)

5 Rounds for Total time:

-2 Power Cleans @80% of 1RM

-15 Goblet Squats(RX=53/35#)(Masters 50+ = 45/25#)

-25/20 Cal AB

**Rest 2 minutes between rounds.**

**Power Cleans DO NOT have to be UB.**
PERFORMANCE:

5 Rounds for total time:

-4 Double DB Muscle Cleans

-15 Jumping Air Squats

-75s AB @80% effort

**Rest 2 minutes between sets.**

Cool Down

-3:00 AB at Recovery Pace

-Banded Lunge x 60s ea. Leg (30s Tall/ 30s Knee Down)

Extra Gains

Accumulate

-2 minutes of banded glute bridge hold

-2 minutes of an arm plank