Call Us: (303) 263-2997

Friday, January 5th: CrossFit

4
Jan

Friday, January 5th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Keep an eye out on for our January Newsletter! We’re highlighting a lot of fun stuff coming this month including our Nutrition Challenge & an Alpiners Night out at “Howl at the Moon”!

Warm-up

EMOM Warm-Up 1: (No Measure)

Alternating EMOM x 12 Minutes:

1- 15 Jumping Jacks + 5 Inch-Worms

2- Row 5 Hard Pulls + 10 Lunges

3- 5 Burpee’s + 10 Russian KBS (Light)

WOD Review

Open Season is coming up!

We have been practicing your HSPU and variations over the last few months so this workout shouldn’t worry anyone 😉

Take 10 Minutes preparing for the WOD. Focus on:

-Hip & Hamstring Mobility for Deadlift + Building Deadlift Weight to what you plan to use.

– Opening hips for Wall-Balls and Rowing.

– Building/Familiarizing your standard for Handstand Push-Ups.

Points of Performance:

– Controlled Pace. Go out too fast on the Deadlifts and it will be tough to recover for the rest of the metcon.

-Proper Mechanics! If you compromise your back during deadlifts, this WILL reflect in your Wall-Balls, Row and HSPU. If you compromise squats (like getting into the toes/raising the heels) your back will tighten up on the row. Short version, use good form!

– Have fun! Try to beat last year!

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

Cool Down

Metcon (No Measure)

Cool-Down Series:

60-90s Foam Roll Target Areas (Up to You!)

Seated Straddle x 90-120s

Cobra Stretch x 60s

Extra Gains

CrossOvery Recovery Series

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

Leave a Reply