Call Us: (303) 263-2997

Monday, December 17th: CrossFit

16
Dec

Monday, December 17th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

1 Week Away & we’re in our Holiday Schedule! Don’t forget to check the Announcement board, Facebook, Instagram….basically everywhere we post for our schedule!

Warm-up

General: Assault Bike x 3:00

Specific: 3 rounds

Pause Arms-Only WB x 10 (20/14)

WB Single Leg Death March x 16 Steps

Backwards Bear Crawl w/ MB (Must maintain control of MB) x 50′

Pause Push Press

Every 3 minutes, for 12 minutes(4 Sets):

-4 Pause Push Press @85% of 3RM from Week 1

Pause Push Press

Pause at the Dip of each Push Press
Every 3 minutes, for 12 minutes(4 Sets):

-3 Pause Push Press @ 3RM from Week 1

Metcon (AMRAP – Rounds and Reps)

2 Sets:

6 min AMRAP: 2-4-6-8…

-Bar Facing Burpees

-DL(225/155)

-HSPU

Rest 3 mins after AMRAP

(Starting off where you left off for a total round and rep score. Example: 1 finished the round of 12 and then 3 Burpees in the round of 14. So score would be 12+3)
Performance: 6:00 E2MOM= -5 Bar Facing Burpee’s

-3 Deadlift (70%)

-1 Wall Walk & Hold x 15s

3:00 Rest

6:00 AMRAP:

2,4,6,8,etc…

-American KBS

-Push-Ups

Cool Down

AB x 2-3:00 Light/Recovery Pace

LAX In Glute & Pec (On Ground)

Foam Roll Posterior Chain + Seated Cross-Knee Hug x 60s ea. Leg

Scorpion Stretch x 45-60s ea. Side

Extra Gains

2-3 Rounds for Quality:

Wall-Sit w/ MB between Legs x 45s

Alt. Step-Ups x 16

Sorrenson Hold x 30s

Leave a Reply