Thursday, August 8th: CrossFit

7
Aug

Thursday, August 8th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up (No Measure)

Specific: Partner Warm up x 2 rounds

A – one partner complete 3 KB turkish get ups on each side while other partner holds a wall sit and then switch

B – one partner accumulates 10 banded lateral steps to the left and 10 banded lateral steps to the right with 5 high pulls every 5 steps while other partner holds a sandbag hug hold and then switch

C – one partner does 6 box jumps while other partner does downward dog toe taps and then switch,

Metcon

Metcon (Time)

For Time:

-60s Sandbag BearHug Wall Sit(3/2 inserts)

– 50ft Forward Bear Crawl Sandbag Pull Through

-40 Box Jump Overs w/ step down (24/20″)

-30 Push ups

-20 SandBag Get ups

-30 Push Ups

-40 Box Jump Overs w/step down

-50ft Forward Bear Crawl Sandbag Pull Through

-60s Sandbag Bear Hug Wall Sit.

**RX + Version:**

-4/3 insert bag

-Hand Release Push ups
PERFORMANCE:

-60s Wall Sit

-50ft Forward Bear Crawls

-40 Box Jumps w/step down

-30 Modified Push ups of choice

-20 weighted sit ups(Hugging Slam Ball or choice.)

-30 Modified Push ups of choice

-40 Box Jumps w/step down

-50ft Forward Bear Crawl

-60s Wall Sit

Cool Down

-3 Position OH Banded Stretch x 30s each position, each arm

– Foam Roll Quads and Calves x 2 minutes each side

-Downward dog to Cobra x 10 reps, Pause for 10s at each position, each rep.

Extra Gains

**PLEASE OD THIS PORTION IN THE OPEN GYM AREA.**

Option 1 is for people who need to get stronger, Option 2 is for people who need need to break down the movements and work technique and Option 3 is for people who just need to do more reps of Ring MU.

1.)Accumulate 30 Strict Strict Ring Dips and 30 Feet Elevated Ring Rows.

OR

2.)4 Sets: 6 Hips to Rings+ 6 Jump to Ring MU Support

OR

3.)-Accumulate 10-15 Ring MU