Wednesday, July 26: CrossFit (Practice)

25
Jul

Wednesday, July 26: CrossFit (Practice)

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility

…then…

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups
Following 2 Roounds= Lacrosse Ball on Tricep & Pectorals for 30-60s ea.

Strength (not for time)

Split Press (2) + Jerk Balance (E2MOM x 6 Minutes )

APRE-6 Push Press

Cycle Based on 82.5% Push Press Max:

-8 at 50%

-6 at 75%

-ME at 100%

-ME at 100% +/-

1st ME Set: 0-2=-20lbs,

3-4=-10lbs

5-7lbs= Stay the same

8-10= +10lbs

11+=+20lbs

Metcon

Metcon (6 Rounds for weight)

Alternating EMOM x 18 Minutes

1- Power Cleaean Cluster 1.1.1 (65-75%)

2- SlammBball Rotation Throw x 3

3- Box Jump x 4 (Tall)

Box Jumps (4-4-4-4-4-4)

Note Heights

Cool Down

Accumulate 2 Minutes Cobra Stretch & Lacrosse Ball on Shooulders

CrossOver Symmetry Recovery Series (No Measure)

Extra Gains

A1: Single Arm DB Row (12-12-12)

(2s Pause at the Top)
Rest 30s

A2: Banded Tricep Extension (15-15-15)

Rest 30s

A3: Dumbbell Hammer Curl (12-12-12)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.
Rest 2:30