Monday, July 29th: CrossFit

28
Jul

Monday, July 29th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM UP:

-400m Jog

SPECIFIC WARM UP:

3 sets

-laying on ground banded PVC pull over

-50 ft bottoms up KB walk each arm

-I dream of genie x8 each side

SKILL WORK:

3 Sets:

-5 Explosive Glute Bridges on Ground

-5 Big Straight Arm Kips on the Bar

-5 Jumps to support.

Then…

10 minutes to Work on Bar Muscle- Up

Metcon

Metcon (5 Rounds for time)

Every 5 minutes, for 20 minutes(4 Sets. Keeping track of how long each set takes):

-16 Alt DB Snatch(RX=50/35#, Masters 35/25#,RX+= 70/50#)

-16 TTB

-200m run
PERFORMANCE:

Every 5 minutes, for 20 minutes(4 Sets. Keeping Track of how long each set takes):

-16 KB Swings

-16 Hanging Knee Raises

-200m run or 1 minute AB @80% Effort

Cool Down

-Lax Ball in Pecs and Posterior Deltoids x 90s, each side

-Cobra to Downward Dog x 15 Reps

Extra Gains

Metcon (Time)

For Time:

1-10 Wall Balls(RX=20/14#, Master 50+= 14/10#, RX+= 30/20#)

**Ball Must touch the ground between each set. 1 Wall Ball, drop. 2 Wall Balls, drop and so on.**