Thursday, May 2nd: Crossfit

1
May

Thursday, May 2nd: Crossfit

Alpine CrossFit – CrossFit

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Announcements

2 Days from May the 4th Saturday WOD & Breakfast Burritos! We’ll have the burritos ready after the 8:00am class WOD!

Warm-up

General: 400m Side Shuffle (200m R-Side/ 200m L-Side)

Specific: 3 Rounds:

1) Bunny Hops Length of the Rig

2) Lateral MB Single Leg Toss x 6 ea. Side

3) Inverted Row + Curl at Top x 10

Power Clean Technical Warm-Up (No Measure)

2 Rounds:

Clean 1st Pull (to Knee) x 5

Quarter Squat Jump & Land x 5

Clean Pull to Pockets x 5

Pocket Position Power Clean x 5

-Emphasis: Strong back angle & position from floor throughout pull.

Metcon (Time)

5 Rounds:

-5 Squat clean singles @80% of 3RM from last week

-6 Single arm Ring Rows @31X1, each arm

-7 Plate Hug Goodmornings @30X1

-60 DU.

**Rest 2 minutes between rounds. **

**You are putting TOTAL time on the clock after finishing your 5th round.**
Performance:

5 Rounds:

-5 Goblet Carry Squat Jumps (Slow Eccentric)

-12 Alternating DB Bent-Over Rows (Moderate Weight)

-12 Sumo-Stance DB RDL

-45s Alternating Single Skips in Place

Cool Down

LAX in Shoulder & Pec x 60-90s ea. Arm +

Banded 3-Way OH Stretch x 45s ea. Arm

Wall Calf Stretch x 60s ea. Leg

Extra Gains

3 Sets for Quality:

12 Single Leg Glute Bridge (Elevated) ea. Leg

Bear Crawl x 100′ (50′ Forward & Backward)

Sandbag Hug & Squat Hold x 30s

Rest as Needed b/w Rounds