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Friday, August 2nd: CrossFit

1
Aug

Friday, August 2nd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up

SPECIFIC WARM UP:

3 Rounds:

– 6 broad jumps (6/4 feet)

– 6 floor to ceiling jumps

– I dream of genie plus press x8 each side

BARBELL WARM UP:

**With Empty Bar**

-5 Clean DL

-5 Clean Pulls

-5 Power Clean

-5 Hang Cleans

-5 Clean

Weightlifting

Clean

15 minutes for you and your partner to find a 1RM Clean

**Must share bar.**

Metcon

Metcon (Time)

With a Partner, for time:

20-16-12-8-4 Alt Squat Cleans(RX=155/105#. Masters 50+=115/75#, RX+=185/125#)

****AFTER EACH SET OF CLEANS PERFORM 12 SYNCHRO BAR FACING BURPEES****

**MUST ALTERNATE SQUAT CLEAN REPS FOR A TOTAL OF 20-16-12-8-4 EACH ROUND BETWEEN THE TWO.**
PERFORMANCE:

With a Partner, for time:

20-16-12-8-4 Alt Squat Cleans @ 50-60% OF 1RM

****AFTER EACH SET OF CLEANS PERFORM 12 SYNCHRO BAR FACING BURPEES****

**MUST ALTERNATE SQUAT CLEAN REPS FOR A TOTAL OF 20-16-12-8-4 EACH ROUND BETWEEN THE TWO.**

Cool Down

-2 minute AB Cool Down

-200m Walk

-Foam Roll anything that is sore.

Extra Gains

Metcon (4 Rounds for calories)

4 sets:

-2:00 Cal AB

-Rest 1:30

**Goal is to be SLIGHTLY above your 100 Cal AB Pace**

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