Wednesday, May 29th: CrossFit

28
May

Wednesday, May 29th: CrossFit

Alpine CrossFit – CrossFit

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Endurance WOD


Warm-up

Gen: AB 20/20/20

Then 1 time through of:

-10 Bunny Hops

-2 SL DL ea. Side (4 Total)

-2 Hollow & Arch Rolls

-20 Bunny Hops

-6 SL DL ea. Side (12 total)

-4 Hollow & Arch Rolls

-30 Bunny Hops

-8 SL DL ea. Side (16 Total)

-6 Hollow & Arch Rolls

Metcon (Time)

10-20-30…100: DU

1-10: DL and Medball Sit ups

**185/125 DL weight

**14/10 Medball

Example: 10 DU + 1 DL + 1 Sit up, 20 DU + 2 DL + 2 sit ups and so on
Performance:

-Medball DL(20/14#)

-Unweighted Sit ups

-Single Unders

Cool Down

Foam Roll starting at Calves & move up (Calves, Hamstrings, Quads (Inside & Outside), Hips then Back (3-4:00)

then,

-Banded Calf Distraction x 45-60s ea.

-Banded Pidgeon x 45-60s ea. Leg

-Cobra Stretch x 60-90s

Extra Gains

3 Sets for Quality:

A1) Side Plank Clamshell x 15 (R-Side)

A2) Chest Supported DB Row x 6-8 (Pause at Top)

A3) Side Plank Clamshell x 15 (L-Side)

A4) Cossack Squat x 12-16 Reps (No Weight; Slow Transition)

Endurance

Metcon (Time)

Part 1: For Time

800m Run

600m Run

400m Run

200m Run

**Rest 1:1 after ea.**

For Overall Time including rests.

Metcon (AMRAP – Rounds)

Part 2: Alt. EMOM x 12:00

1) 15 Russian KBS + Plank in Remaining Time

2) Burpee Box Jump Over x 10

3) Fist Stacked Knee Tucks x 12

4) Rest/Walk

Score= Number of Rounds where task was accomplished; Max Score = 9