Call Us: (303) 263-2997

Monday, July 17th: Practice

16
Jul

Monday, July 17th: Practice

Alpine CrossFit – CrossFit

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

Gymnastics Skill Work

Kipping Pull-Up Warm-Up (No Measure)

Skill Progression (3-5 Repetitions x 2-3 Rounds each)

Hollow and Arch Drill (On Floor)

Hollow and Arch Drill Hanging

Jump to Push-Away into Kip

Big Kip Practice (Hips up!)

Kip Pull Up Singles

Pull-ups (ME-ME-ME )

3xME (60s Rests b/w efforts; Scaling If no Kipping Pull-Ups= 3-5 Hanging Kips + ME Ring Rows x 3 Sets)

Metcon

Metcon (No Measure)

Alternating EMOM x 15-Minute

1- Single Arm DB Power Clean x 3ea Arm

2- Feet in Rings Knee Tucks x 10

3- Strict Chin-Ups x 6-8
Single Arm Power Clean: Start with Non-Dominant Arm. Pick a Tough Weight for that arm.

Cool Down

Warm-up (No Measure)

Accumulate 90s Wtd. Plank + 90s Tabletop Bridge Banded Bow n’ Arrow Stretch x 90s ea. Arm

Extra Gains

A1: Double DB OH Tricep Extension (12-12-12)

Neutral Grip with DB’s. Hold DB’s overhead and bend only at elbows allowing DB’s to go behind head. Try to maintain midline tension.
30s Rest

A2: Bent-Over Supinated Row (12-12-12)

In a bent-over position (back flat/chest parallel to floor) turn grip supinated (palms up) and grip the barbell. In a straight line, retract scapula and pull the barbell into mid-chest. Then return to the floor.
2s Pause at Top of each Rep.

30s Rest

A3: Dumbbell Hammer Curl (12-12-12)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

Leave a Reply