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Monday, July 23rd: CrossFit

22
Jul

Monday, July 23rd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Week 2 of Power, Speed, and Skill is upon us! How does everyone feel from Week 1?

Warm-up

Warm-up (No Measure)

400m Run, then…

Part 1: Partner Banded Running

-Forward x 100′ ea.

-Lateral Shuffle x 50′ ea.

Part 2: Alternating Stations x 3 Sets

Partner 1: Parallette Pass Throughs + 4 Alternating Leg Lifts (Perform Pass Through, then alt. leg lifts x 4 with legs in front)

Partner 2: Explosive Step-Ups x 6 ea. Leg

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner 25:00 AMRAP

100/80 Assault Bike Calories

50 Deadlifts (185/135)

100 Box Jumps w/ Step-Down (24/20)

50 Ring Dips

Scales:

Deadlift= Scale Weight

Box Jumps= Step-Ups or Scale Height

Ring Dips= HR Push-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hamstrings x 60s ea. Leg

Cobra Position x 60s Accumulation

Deep Lunge x 60s ea. Leg

Side Plank Clamshell Raise x 5 + 20s Hold ea. Side x 2 Sets

Top of Ring Row Hold x 30s x 2 Sets

Extra Gains

A1: Front Rack Lunge (8-8-8-8)

Front Rack Reverse Lunge x 6-8 ea. Leg; 3030

-Rest 60s

A2: Pendlay Row (8-8-8-8)

6-8; Tempo 31×2

Supinated Grip

Rest 60s

B1: GHD Hip Extension (10-10-10-10)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
Bent-Knee Hip Extension

8-10; Tempo 3030

Rest 60s

B2: Single Arm Landmine Press (8-8-8-8)

Half-Kneeling Variation

6-8 ea. Arm; 31×2 Tempo

Rest 60s

C1: Banded Cossack Squat (10-10-10)

Band orientation should resist the athlete as they move laterally into Cossack squat.
10 ea. Side; 3031 Tempo

Rest 30s

C2: Hanging Knee Tuck (20-20-20)

Alt. Legs; 3030 Tempo

16-20 Total (8-10 ea. Leg)

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