Alpine CrossFit – CrossFit
New Movements of the Week Video is Out! Check your e-mails for our latest YouTube Upload to see the new movements you’ll see this week in our Warm-ups, workouts, and extra gains!
General: AB x 3:00
Specific: 3 Rounds:
-10 Lunge w/ Palms Down & T-Spine Rotation
-10 Banded KB Swings (Light: 25/15)
– Banded Lateral Walk Walk + Upright Row x 5 & 5 x 2 ea. Side
Back Squat (E2MOM x 4: 6 @75% of Week 1 Heaviest)
Same scheme & percentage with Box Squats (Based on 3RM from Last Week)
4 Sets for TOTAL Max Cals:
-15 Russian UB Russian KB Swings(RX and Masters 50+=50/35#)(RX+=70/50#)
-15 UB Goblet Squats(same weight)
-2 minute Max Cal AB.
**Rest 2 minute between sets.**
Performance: The same, just adjust weights where needed to keep the Russian KB Swings and Goblet Squats UB.
-Light AB x 2-3:00 Legs Only
-Foam Roll Quads & Glutes (Figure-4 Legs)
-Accumulate 60s Tall Lunge Position (Stretch but Stay engaged)
Accumulate The Following:
-50 Weighted Frog Pumps
-50 Unweighted Frog Pumps
-2:00 Star Plank (1:00 ea. Side)