Monday, July 22nd: CrossFit

21
Jul

Monday, July 22nd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM UP:

-Bring Sally Up(Song is Called Flower, by Moby) with air squats

SPECIFIC WARMUP: 3 Rounds:

-5 Lateral Banded Walks + 5 High Pulls for 20 steps(10 each direction)

-10 Banded Hip Thrusts

-30s Plank on Elbows

Weightlifting

Back Squat (15 min to find heaviest 1RM Back Squat)

Performance:

-1RM Box Suqat.

**No more than 3 reps at each weight. At and after 85% stick to singles!**

Paint The Fence (Time)

For Time:

10-8-6-4-2 Back Squats(165/110)

**After every set of Back Squat you must complete 250/200m Row.**

**Back Squats are taken from the gound.**
PERFORMANCE:

– Lighter Back Squat or Goblet Squat

-45s Row after each set of squats at 85%

Cool Down

-2-3 minute Light AB/Row

-Foam Roll Quads and Lower Back

-Accumulate 60-90s Kneeling Sit on Feet

-Accumulate 60-90s Cobra Stretch