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Monday, February 26th: CrossFIt

25
Feb

Monday, February 26th: CrossFIt

Alpine CrossFit – CrossFit

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Announcements

Open Competitors! Please be sure to submit your score for verification by 5:00pm this evening!

Warm-up

Squat & Front Rack Warm-Up (No Measure)

3:00 Row OR Assault Bike, then…

Perform 25-30 Squat Therapy Wall-Squats (Readjust every 5 Reps)

-Focus on getting closer to wall and deeper squat position. Then…

2 Rounds:

KB Front Rack Lunge x 10 (5 ea. Side)

Inch-Worm x 5

Goblet Squat & Hold x 30s w/ Hip Internal & External Rotation

Strength (not for time)

Back Squat (8-6-4-4)

8 at 70%

6 at 75%

2×4 at 80%

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM x 15 Minutes (5 Rounds)

1- 3 TnG Power Cleans + 6 Front Rack Reverse Lunges (3 ea. Leg; 155/105)

2- 20s ME Pull-Ups (Rx= Kipping, Rx+= C2B)

3- 8x Box Facing/Over Burpee’s (24/20; Rx+= 10)

Scales:

P.Clean + Lunges= Scale Back Weight for TnG & Reverse Lunges

Pull-Ups: Scale to ME Set of Strict-Banded OR Ring Rows (Looking for 10+ Reps)

Box-Facing Burpee= Burpee Step-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Back & Lats x 60-90s

Banded 3-Way OH Stretch x 30s ea.

Banded Row x 20-25 Repetitions (3131 Tempo)

FLR/Plank Hold x 2:00

Extra Gains

A1: Bent Over Row (8-8-8)

A2: GHD Situps (15-15-15)

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