Call Us: (303) 263-2997

Monday, June 18th: CrossFit

17
Jun

Monday, June 18th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements


Looks like JUMANJI: WELCOME TO THE JUNGLE is our choice for Movie Night this Friday! Showtime is at 7:00pm.

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

then….

Jerk Technique Review + WOD Set-Up

Metcon

0:00-3:00 Clock

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP

2 Wall-Walks

10 Walking Lunges

-Wall Walk= Must touch chest to wall for Rx.

-Scales= Wall Walk as vertical as you can OR Inch-Worms.

this AMRAP will run immediately into our Strength Component.

Strength (not for time)

3:00-13:00 Clock

Front Squat + Push Press (4+3, 4+3, 4+3, 4+3, 4+3)

Perform the designated number of repetitions for front squat, then the designated number for push press.
E2MOM x 10:00= 4 Front Squats + 3 Push Press

-Start at 55% C&J Max and Build…

Weightlifting

13:00-23:00 Clock

Split Jerk (2-2-2-2-2)

E2MOM x 10:00= 2 Split Jerks

Start at heaviest complete set from F.Squat + Push Presss.

In-Balance Strength

Briefcase Carry (Single Arm Farmers) (400m (200m ea. Arm))

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX/Barbell Roll Arms/Upper Body

-Take 2-3:00 to roll grip, tricep/bicep, shoulders and pecs.

Banded OH Stretch x 45s ea.

CrossOver Sym. Recovery Circuit

Extra Gains

A: Snatch Grip RDL (3-3-3-3)

Tempo: 50×1

Build but not maximal.

: Metcon (No Measure)

Midline Series: 2-3 Rounds for Quality

30s Wall Sit w/ MB between Knee’s

Half-Kneeling Banded Pallof Press x 8 ea. Arm (5050 Tempo)

Reverse Plank Hold x 30s

Leave a Reply