Monday, November 13th: CrossFit
Alpine CrossFit – CrossFit
Announcements
Happy Monday Athletes! We need more volunteers for our Alpine Winter Weightlifting Meet on December 9th. If you think you can help, e-mail Nate@AlpineCrossFit.com.
Warm-up
Full Body Warm-up D (No Measure)
8 Minute AMRAP
After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)
– 15 Air Squats and 15 Push-Ups
– 3 Wall Climbs and 10 Star Jumps
– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)
– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees
Squat Warm-Up 2 (Cossack Sq + Jump Squat) (No Measure)
3 Rounds
Goblet Cossack Squat x 8 (4 ea. Side)
Air Squat w/ Double Bounce Jump x 6 (Squat, come up 1/4 of the way, back down, then jump out of squat)
Strength (not for time)
Back Squat (1×20)
1×20 Rep Back Squat (Tempo: 21×1) at 50-55% Max Back Squat
Metcon
Metcon (4 Rounds for time)
Every 4 Minutes x 16 Minutes (Ea. Round for Time)
30 Double Unders
3 Wall Walks
12 T2B
Scales= 60 Single Skips + Inch-Worms x 5 + 12 T2Rings OR Wtd. Sit-Ups; Goal is 2-3 Minutes of work or less)
Cool Down
Metcon (No Measure)
Cool-Down Series:
Banded Lunge x 90s ea. Leg
Accumulate 60s Bridge Position
Extra Gains
Single Leg RDL (10-10-10)
Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.
3×10 ea. Leg (3111 Tempo)