Alpine CrossFit – CrossFit
Movie Night! Next Friday (June 8th) we will have our first Alpin Movie Night of the Summer. The movie will begin at 7:00pm (following last class). Classes will vote on the movie we choose to show!
Full Body Warm-up A (No Measure)
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
Broken Oly Series Continues! Make sure you are scaling back the weight if technique is not there. You will have a full minute between each series.
Tacos & Tequila Athletes: Scale Weights for each Complex/Series & Focus on Just opening positions up.
A1: Clean Pull + Power Clean + Front Squat + Push Press (EMOM x 4:00= 1 Series )
Up to 65% of Clean and Jerk Max
A2: Pause Clean + Front Squat + Pause Jerk (EMOM x 4:00= 1 Series )
Up to 80% Clean and Jerk Max
A3: Clean + Front Squat + Jerk (EMOM x 4:00= 1 Series )
80-90% Clean and Jerk Max
A4: Clean Grip RDL (E2MOM x 6:00= 4)
With a double overhand clean grip, focus on posterior chain engagement and lengthening with RDL standards.
Strength (not for time)
B1: Back Rack Lunge (4-4-4-4-4)
4 ea. Leg; Back Rack Reverse Lunges
B2: Farmber Carry Squat Jumps (3-3-3-3-3)
Metcon (No Measure)
400m Single Arm KB Carry Walk (Light weight; distribute evenly)
Lacrosse Ball in Trap x 30-45s ea.
Banded Lateral Opener x 45s ea.
Aerobic Activity x 30:00 + 20:00 Recovery Mobility
Have a great weekend!