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Friday: May 12th

11
May

Friday: May 12th

Alpine CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Specific Warm up (No Measure)

Mobilize for workout movements

Coach queues through movements.

APRE-6 Push Press (8-6-ME-ME)

Cycle Based on 82.5% Push Press Max:

-8 at 50%

-6 at 75%

-ME at 100%

-ME at 100% +/-

1st ME Set: 0-2=-20lbs,

3-4=-10lbs

5-7lbs= Stay the same

8-10= +10lbs

11+=+20lbs

Metcon (3 Rounds for time)

3x 1K Row
(Rest 1:1; Pace= 10s Faster than 5K Pace)

Strict Pull-Ups (ME-ME-ME)

In each rest interval following a 1K Row, athletes must make 1x ME Attempt at Strict Pull-Ups (Scale for 10+ Repetitions)

Cool Down

Posterior Chain Roll-Out

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