Thursday, May 30th: CrossFit

29
May

Thursday, May 30th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Chase the Stimulus: Next Programming Cycle!

Warm-up

Warm-up (No Measure)

“Power 10” KB Warm-Up Series x 8:00 AMRAP (10s AB Sprint after every Pair of KB/BW Movements)

1) 10 Around the Worlds ea. Side + 10 180 Squat Jumps

2) 8 Single Arm Russian KB Swings + 20 Plank Shoulder Taps

3) 5 KB Halos ea. Side + Banded Wall Slides (Wall Press; Band Around Wrist) x 8

In-Balance Strength

Metcon (No Measure)

Structural Strength EMOM x 12:00

1) 25s Single KB Front Rack High Knee Hold (Knee Under the KB MUST BE above hip height) ea. Side

2) 8 Single Leg RDL ea. Side

3) 8 Briefcase Lunges ea. Side

4) Reverse Banded KB Bear Crawl x 50′

Metcon

Metcon (4 Rounds for calories)

**YOU MUST GO STRAIGHT INTO THE COOLDOWN AFTER YOUR LAST SET.**

Every 5 minutes, for 20 minutes:

-60s AB @70%

-45s AB @80%

-30s AB @90%.

**Walking around the gym for the remainder of the 5 minutes.**

**There is no rest between the 60s and 45s or between the 45s and 30s. It is just an increase in pace.**
**Performance is the same**

Cool Down

Light AB x 2-3:00 (Immediately after final 30s at 90%)

then,

-Foam Roll Quads x 60-90s

-Sit on Heels (Good Torso Posture; Feet Flat) x 2:00 (CrossBody Arm Stretch x -45-60s ea. Arm During this time)

Extra Gains

Accumulate (Break Up As Needed): 50 Banded Hip Thrusts & 30 Turkish Get-Ups