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Friday, June 15th: CrossFit

14
Jun

Friday, June 15th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Looking for some weekend entertainment? Check out the Donuts & Deadlifts competition benefitting Steves Club of Denver! This event combines kids & adults in an awesome workout & donut eating fundraiser for at risk youths in the Denver Area. Check out StevesClub.org to learn more.

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 10 Plow to Straddle

– 10 pass through & round the world

– 10 Scorpions (stomach & back)

– 20 OHS/Sampson Lunge

– 10 downward dog to cobra

2 Sets: Leg Swings

Forward & Backward x 10-15

Lateral (Across body) x 10-15

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 10 Plow to Straddle

– 10 pass through & round the world

– 10 Scorpions (stomach & back)

– 20 OHS/Sampson Lunge

– 10 downward dog to cobra

2 Sets: Leg Swings

Forward & Backward x 10-15

Lateral (Across body) x 10-15

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP at 80%

15/12 Cal. Assault Bike (Watts stay at 350/250)

200m Run

8 Hang Clean (115/75; Full Clean)

Strength (not for time)

A1: Sumo-Stance Good Morning (6-6-6)

3131 Tempo; Bar comes from the floor.

Rest 30s

A2: Barbell Evil Wheels (5-5-5)

Use a Barbell with plates as an Ab-Roller. Roll out only as far as a tensioned midline allows.
Control & Keep Midline Tension; Go for quality of an engaged position rather than distance.

Rest 30s

A3: Partner Hamstring Curl (3-3-3)

Kneeling on an AbMat, have a partner hold your ankles as you slowly lower yourself to the floor. Use hands as a buffer if your hamstrings aren’t quite ready for the full weight of your torso. Aim for 3-4s eccentric keeping tension equal through midline
Slow Eccentric maintaining midline control.

Rest 60-90s

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Roll Hamstrings x 30-60s ea.

Accumulate 60s Sphinx Position

Alt. Paleo Chair to Forward Fold x 2:00 (20-30s ea. x 2 Rounds)

Extra Gains

C1: Dumbbell Side Tilts (12-12-12)

6 ea. Side (Slow and Controlled)

Rest 60s

C2: Landmine Anti-Rotation (8-8-8)

Much like landmine floor to overhead, but in this movement the legs and torso remain rigid. Only the arms cross and rotate with the end of the landmine/barbell from in front & overhead to near the hip. Top arm remains straight while lower arm can bend.
4 ea. Side

Slow and Controlled

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