Call Us: (303) 263-2997

Monday, January 8th: CrossFit

7
Jan

Monday, January 8th: CrossFit

Alpine CrossFit – CrossFit

Announcements

WODIFY Rise Challenge begins today with our InBody assessments! For those who are participating, please download the WODIFY Rise app to start tracking tomorrow. Haven’t igned up yet? It’s not too late, register now: https://app.wodifyrise.com/Event/Event.aspx?u=opennutritionprep2017

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Strength EMOM

E3MOM x 12 Minutes= 5 Front Squat (Start at 55% and Build but no more than 80%

Front Squat (5-5-5-5)

WOD Review

Can you sprint when you’re tired? How about calm down when you go out fast? This EMOM is meant to be focused sprint efforts paired with WOD-type movement combinations. Give your best efforts on the sprints, and focus on consistency with stations 2 & 4.

DB Power Clean: 2 Dumbbells of same weight. Only 1 head of the DB has to touch the floor.

Box Jump w/ Step-Down: Open hips at top. Try to find a smooth & fast rythm.

Assault Bike 10s Sprint: GO! Get that fan to rotate as many times as you can in a short duration.

Ring Dips: Unbroken 8-12 Repetitions. Scale must remain consistent throughout. Extra challenge? Make them weighted…

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 16 Minutes:

1- DB Power Clean x 15s ME (50/35)

2- Box Jump w/ Step-Down x 8-12 (Smooth; 24/20)

3- AB x 10s ME Cals

4- Ring Dip x 8-12

Score= Total Calories + Repetitions DB Power Clean

Masters RX (50+)= 45/25 DB’s + Ring Push-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX Upper Trap x 30s ea. Side

LAX Hip Flexor Hold x 30-45s ea. Leg

Top of Crab-Walk Hold x 60s

Downward Dog x 60s

Extra Gains

A1: Single Leg RDL (8-8-8)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.

A2: Ring Rows (ME-ME-ME )

Tempo: 3121

Rest 60-90s before returning to A1

Leave a Reply