Thursday, August 1st: CrossFit

31
Jul

Thursday, August 1st: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM UP:

-200m Walk

-400m Jog

SPECIFIC WARM UP:

2 Rounds:

-50′ reverse bear crawl with sandbag drag

-50′ suitcase sandbag walk (L arm)

-50′ suitcase sandbag walk (R arm),

-4 eccentric pull ups (jump to top and slowly control the down)

***Keep the sandbags light***

Metcon

HERE IS THE LAYOUT AND FLOW OF THE METCON 🙂

2 Sets:

5 min AMRAP:

-Sandbag Run(4/3 Inserts)(200m Loop)

Rest 5 minutes

5 min AMRAP:

-10 CTB(RX+=3 Bar MU)

-10 Weighted Sit ups with Wall Ball(Ball is to touch the ground behind your head and in-front of your feet.)(RX=14/10, Masters 50+=10/6, RX+=20/14#)

Rest 5 minutes

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PERFORMANCE:

2 Sets:

5 min AMRAP:

-Running(200m Loop)

Rest 5 minutes

5 min AMRAP:

-10 Jumping Pull ups

-10 Straight Leg Sit-ups

Rest 5 minutes

Metcon (2 Rounds for distance)

5 min AMRAP:

-Sandbag Run(4/3 Inserts)
PERFORMANCE:

5 min AMRAP:

-Running

Metcon (2 Rounds for reps)

5 min AMRAP:

-10 CTB(RX+=3 Bar MU)

-10 Weighted Sit ups with Wall Ball(Ball is to touch the ground behind your head and in-front of your feet.)(RX=14/10, Masters 50+=10/6, RX+=20/14#)
PERFORMANCE:

5 min AMRAP:

-10 Jumping Pull ups

-10 Straight Leg Sit-ups

Cool Down

-Foam Roll Lats x 2 minutes, each side

-LAX Ball Smash your Biceps and Forearms x 2 minutes, each side