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Friday, November 17th: CrossFit

16
Nov

Friday, November 17th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Don’t forget about our Thanksgiving Day modified schedule! We hope everyone has some amazing holiday plans for next week (even if it’s just eating tons of food)!

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Skill Work:

Deadbug/Midline Series with Hanging Emphasis: (No Measure)

30s ea. Deadbug Openers (Left-Left, Left-Right, Right-Left, RIght-Right; Arm and Leg)

15 Hollow to Superman Exchanges

15 Active Hanging Scapular Retractions

20 Hollow & Arch Position Hanging

Metcon (No Measure)

5-10 Minutes Banded Hips to Bar Muscle-Up Practice.

Focus on a tight kip position, closing the shoulder, and rising hips to the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP (3:00 Work/2:00 Rest)

Start every 3:00 clock with at 60 Double Under Cash-In (Scale is 100 Single Skips). Once completed, perform as many rounds & reps of “Cindy” as you can before the 3:00 clock is up. Then, rest for 2:00. Repeat this format for 20:00 or 4 Rounds.

Note: You pick up where you left off for “Cindy”. So, if you end on 2 Rounds + 5 Pull-Ups after your 1st 3:00 interval, you begin your next on the 10 Pull-Ups to finish that round.

Scales:

Banded Pull-Ups OR Ring Rows

Elevated Push Ups

Box/MB Squats

Cool Down

Metcon (No Measure)

Cool-Down Series:

BB Smash on Pec x 30s ea.

BB Lat & Tricep Roll-Out x 30s

Extra Gains

Chest Supprted DB Row (10-10-10)

400 m sand bag carry (No Measure)

Go fairly heavy

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