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Friday, August 10th: CrossFit

9
Aug

Friday, August 10th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

then….

2×10 Banded Pallof Press ea. Side

-Feet Spread, Feet together, Feet In-Line, or Inside Foot Up (TOUGH!)

Banded Face-Pulls x 20 (2121)

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

Metcon

Metcon (5 Rounds for time)

E4MOM x 20:00=

200m Run

6 Hang Power Snatch (95/65)

9 Pull-Ups

-Rest Remaining Time

-Each rounds time is a score.

-Rx+= 110/85lbs + C2B Pull-Ups

Running Scale:

15/12 Calorie Assault Bike

Hang Power Snatch Scale:

-75/55 OR Alt. DB Snatch x 12 Reps

Pull-Up Scale:

6 Banded Pull-Ups or 12 Jumping Pull-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

400m Jog (200m Forward/ 200m Backward)

Lat Roll-Put x 45-60s ea. Side

Banded Lateral Opener x 60s ea.

Paleo Chair x 2:00 Accumulation

Extra Gains

Muscle-Up Technique Work!

Metcon (No Measure)

A. 3 sets of:

Interval 1 – Head-Butt Push-Ups (https://www.youtube.com/watch?v=NC5XOzEFffM&feature=youtu.be) x 20 reps

Interval 2 – Ring Dip Negatives x 6 reps @ 32A1

B.2 sets of:

Interval 1 – Ring Swings x 10 reps

Interval 2 – Prone Cuban Press (full range) (https://www.youtube.com/watch?v=SxPVVMA632Q&feature=youtu.be)x 10 reps

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