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CrossFit, April 24th: CrossFit

22
Apr

CrossFit, April 24th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Don’t forget! May 5th (Cinco De Mayo) we will have a Fundraiser WOD, Breakfast Burrito, and Spikeball morning at Alpine raising some funds to help our regional athletes trip to Salt Lake City!

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Metcon

A: Metcon (2 Rounds for time)

2 Rounds, each For Time (Rest 4:00 b/w Rounds)

25/20 Calorie Row (Damper Setting 4/3)

200ft Sang Bag Bear Hug Carry (3/2 Inserts)

15 Sandbag Push-Press

100ft Backward Sandbag Bear Crawl

In-Balance Strength

A1: Opposition Carry (OH/Farmer) (1-1-1)

One arm in OH Carry Position and the opposite is in the Farmer Carry Position.

Weights are not the same.
A1= Dominant Hand in Farmer Carry, Non-Dominant in OH Carry

A2: FLR on Rings (Front Lean Rest) (30-30-30s)

Top of Push-Up Position on Rings Static Hold

A3: Opposition Carry (OH/Farmer) (1-1-1)

One arm in OH Carry Position and the opposite is in the Farmer Carry Position.

Weights are not the same.
A3= Dominant Hand in OH Hold Position, Non-Dominant Hand in Farmer Carry

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX/Barbell in Pec & Lat Head x 30-45s ea.

Acc. 20 Scap Retraction Push-Ups

Banded Internal/External Rotation x 10-15 ea. Arm ea. Variation (Over Shoulder, Horizontal)

Extra Gains

A1: Ring Dips (8-8-8)

Tempo: 30×1

-Rest 30-60s

A2: Chest Supprted DB Row (8-8-8)

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