Wednesday, August 7th: Crossfit

6
Aug

Wednesday, August 7th: Crossfit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

General: 3 Minute AB at mod pace.

Specific: Squat Tabata Series (20 seconds on, 10 seconds off for 6 minutes)

1/2: Star Plank each Side

3: Spanish Squats with Squeeze at Top

4: Frankenstein Walk

Weightlifting

Hatch Squats Week 1

E4MOM x 20mins(5 sets): 5 Front Squats + 5 Back Squats @50% of 1RM Back Squat
PERFORMANCE:

-Box Squat Variation for both types of squats.

Metcon

Metcon (Time)

4 Rounds for time:

-20 Russian KB Swings

(RX= 53/35#, Masters 50+=45/25#, RX+=FULL SWINGS @ 53/35# hand)

-25/20 Cal Row

-200m Run
PERFORMANCE:

-20 Russian KB Swings

-75s Row @ 75%

-200m Run

Cool Down

-Barbell Smash quads x 90s each side

-Pigeon Stretch x 90s each side

Extra Gains

3 Sets:

-10 Barbell Glute Bridges @31X1 (Moderate weight)

-14 Total Alt Cossack Squats

-45s Plank on Hands

Endurance

3 Times Through:

-1 minute Alt DB Snatch(50/35#)

-1 minute as many times through the OCR Rig.(1 time down is 1 rep)

-1 minute Max Cal Ski

Rest 2 minutes, then….

3 min AMRAP:

-AB Cals

Rest 2 minutes

Metcon (3 Rounds for reps)

3 Times Through:

-1 minute Alt DB Snatch(50/35#)

-1 minute as many times through the OCR Rig.(Each completed section of the OCR Rig is one rep)

-1 minute Max Cal Ski

**Rest 2 minutes before going to the 3 min AB.**

Metcon (3 Rounds for calories)

3 Time Through:

-3 min AB for Cals

**Rest 2 minutes before going back to the 1 minute intervals.**