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Monday, July 2nd: CrossFit

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Monday, July 2nd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Who’s ready to COMPETE! Saturday, July 14th will be our Alpine In-House Competition. We will have 3 workouts for competitors to throw down and see who the Fittest in the Box is! Keep an eye out for more announcements as we get closer to competition day!

Warm-up

Full Body Warm-up A (No Measure)

Run 400

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

Metcon

Metcon (Calories)

Alt. EMOM for Explosiveness! x 9:00

1- DB Power Snatch x 12 (50/35)

2- MB Sit-Ups x 15

3- 15s Row Max Effort for Calories

Score= 3 Rounds of Rowing Calories Combined

Rx+= 70/50

Strength EMOM

Front Squat + Jerk (E2MOM Until Failure= 2 F.Squat + 1 Jerk)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Lats x 60-90s ea. Side

Banded Tall Lunge (Active) x 60s ea. Leg (Start on Opposite stance of Split Jerk)

Reverse Plank Hold 2x 1:00; During rest, perform 30 Single Leg Glute Bridges ea. Leg

Extra Gains

A1: Single Arm Bench Press (12-12-12)

A2: Pendlay Row (6-6-6)

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