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Thursday, June 13th: CrossFit

12
Jun

Thursday, June 13th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Announcements

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!

Warm-up

Warm-up

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

Weightlifting

Back Squat (E2MOM x 4: 6 @75% of Week 1 Heaviest)

Performance:

Same scheme & percentage with Box Squats (Based on 3RM from Last Week)

Metcon

Metcon (Calories)

4 Sets for TOTAL Max Cals:

-15 Russian UB Russian KB Swings(RX and Masters 50+=50/35#)(RX+=70/50#)

Rest 30s

-15 UB Goblet Squats(same weight)

Rest 30s,

-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.

Cool Down

Cool Down

-Light AB x 2-3:00 Legs Only

-Foam Roll Quads & Glutes (Figure-4 Legs)

-Accumulate 60s Tall Lunge Position (Stretch but Stay engaged)

Extra Gains

Extra Gains

Accumulate The Following:

-50 Weighted Frog Pumps

-50 Unweighted Frog Pumps

-2:00 Star Plank (1:00 ea. Side)

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