Call Us: (303) 263-2997

Monday, January 1st: CrossFIt

31
Dec

Monday, January 1st: CrossFIt

Alpine CrossFit – CrossFit

Announcements

Welcome to 2018 Alpiners! Another year of progress, new goals, and new aspirations! Don’t forget about our modified schedule today (8/9am/4pm Classes; Noon-3:30pm Open Gym). Even if you can’t make it to a class, try to make it to Open Gym and give a go at some of your goals from the board!

Warm-up

Clean and Jerk Warm up (No Measure)

2 Rounds, 6 Reps each:

-Clean grip Romanian DL

-Clean Pull

-Front Squat

-Hang Clean and Press

-Clean and Push Jerk

—-Add Weight—–

-Power Clean and Push Jerk

-Clean and Jerk

Strength (not for time)

15:00 Clock

Clean (Est. 1RM)

WOD Review

“Elizabeth” is a Couplet of Power Cleans & Ring Dips. As usual, 21-15-9 Couplet means it’s a SPRINT to the finish. This Workout is meant to be finished 8:00 and under. Some of the best CF athletes can finish it in as low as the 3:00 range. Keys to performance:

-Know your sets. It’s easy to say “Go Unbroken” but thats tough to do unless you have a 250-300lb Clean and 30+ Unbroken Dips. For most, we’d suggest cuttring sets in near half or 1/3 increments.

-Breath! Too often athletes “try to go too fast” and forget to breath causing a big fall off after the set of 21’s. General idea: Pace the 21’s, push the 15’s, all out the 9’s.

– Have fun! (As always)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cool Down

Metcon (No Measure)

Cool Down Series:

Barbell Roll Triceps & Pec x 30-60s ea.

Banded Bow & Arrow Stretch x 60s ea. Arm

Accumulate 25 Scap-Retraction Push-Ups & Banded Face-Pulls

Extra Gains

Give a go at some gymnastics or short conditioning PR’s!

Leave a Reply