Alpine CrossFit – CrossFit
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!
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…
KB Front Rack Lunge x 6 ea. Side
Inch-Worm x 6
Goblet Squat & Hold x 30s w/ Hip Internal & External Rotation
Front Squat (E3MOM x 12 Minutes = 3-Rep )
Start at 60% and Build
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
– 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)
Metcon (No Measure)
Accumulate 2:00 Straddle Stretch (Breath!)
20 Scap-Retraction Push-Ups w/ Fingertips outward from body.
A1: Sumo-Stance Good Morning (8-8-8)
A2: GHD Sit-Up Static Hold (45-45-45s)
Try to maintain a completely parallel position to the floor in the GHD Sit-Up Position