Call Us: (303) 263-2997

Friday, December 14th: CrossFit

13
Dec

Friday, December 14th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Warm-up

General: Midline Relay: Start with every athlete (in a line) in a plank position. At the start, athletes will pass 10lb plates under themselves to the next person until all plates are at the end of the line. Once they are, all athletes will then get into the Hollow body position & return the plates passing them over themselves.

Specific:

Slamball Full Clean to full Slam from Overhead x 8

CrossOver 90/90 with Press x 6

Pause Push Press

Pause at the Dip of each Push Press
Every 3 minutes, for 12 minutes(4 Sets):

-3 Pause Push Press @95%

Metcon (Time)

5 Rounds for total time:

-5 Hang Power Clean(115/75#)

-3 Push Press

-5 Hang Power Clean

-3 Push Press

-10 Burpees

Rest 1 minute between sets.
Performance:

-Split Stance DB Clean & Press x 6 ea. Side (35/25)

-10 Plank Get-Ups (Forearm to Push-Up Position & Back down)

-12 HR Push-Ups

*Rest 1:00 b/w Rounds

Cool Down

Cool-Down:

LAX in Shoulder (Pec, Lat Head, and Lower Trap focus; Take your time)

Banded Bully x 45-60s ea. Side (Be gentle)

Lying Internal Rotation Stretch x 45-60s (Be gentle)

then….

2 Rounds:

Cross-Body External Rotation x 10-15 ea. Side (Banded)

Banded Face-Pulls x 15 (2222 Tempo)

Leave a Reply