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Friday, April 27th: CrossFit

26
Apr

Friday, April 27th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Tomorrow is the day! Dr. Antonio will be here to lead, inform, and demonstrate a wide array of information that you can use for your hips & back. “Powerhouse Hips & Back” Lecture can be utilized by any athlete! 9:00am is when the knowledge bombs begin!

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

Metcon

Metcon (Time)

For Time:

21-15-9

Hang Power Cleans(115/75#)

42-30-18

Wall Balls(20/14#)

Strength (not for time)

A1: Ring Dips (ME-ME-ME (AMREP -2) )

Rest 60s

A2: Side Plank Band Rows (8-8-8)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Recovery 400m Run

LAX/BB Tricep Roll-Out x 30-45s ea.

Banded Bully x 45s ea. Arm (Gentle Stretch)

Extra Gains

A1: Dumbbell Hammer Curl (10-10-10)

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.

A2: Reverse Fly (10-10-10)

A3: Seated OH Tricep Extension (10-10-10)

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