Monday, January 15th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Class reservations are OPEN! This weeks Open Technique class is Toes to Bar & Kipping Drills to better help you for some gymnastics elements you know will show up in a few weeks!

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…

3 Rounds:

KB Front Rack Lunge x 6 ea. Side

Inch-Worm x 6

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

Strength EMOM

Front Squat (E3MOM x 12 Minutes = 3-Rep )

Start at 60% and Build

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 15 Minutes

1- DB Thruster x 8 Unbroken (50/35)

2- 15s ME Pull-Ups

3- 30s ME Box Jump w/ Step-Down

Score= Combined Pull-Ups & Box Jump Repetitions.

Note: In order to receive “Rx” or “Rx+” you must perform every set of Thrusters Unbroken.

Rx+= C2B Pull-Ups

Masters Rx (50+)= 45/25

Scales:

– Thrusters: Scale the Weight for Unbroken Reps.

-Pull-Ups: Banded Pull-Ups

-Box Jump w/ Step-Down: Lower the box OR Step-Up & Hop down (Work landing position)