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Monday, November 26th: CrossFit

25
Nov

Monday, November 26th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

In-House Competition & Holiday Party in just 2 weeks! Be sure to RSVP with your Coach or e-mail Info@AlpineCrossFIt.com ASAP!

Warm-up

General: 2 Rounds w/ Partner:

-Arms only AB x 30s

-Alternating Deadbugs x 30s

Part 2: 2 Rounds

-5 Bottoms Up KB Lunge & Press ea. Arm

“I Dream of Jeanie” x 5 ea. Arm

-Russian KBS x 10

Pause Push Press

Pause at the Dip of each Push Press
12 Minutes to find your heaviest 3RM Pause Push Press

**You are pausing in the dip of each Push Press**

**NO MORE THAN 7 Sets**

Metcon (Time)

4 Rounds:

-8 Alt. DB Snatch (50/35#)

-8 OH Lunge Steps

-8 Alt. DB Snatch

-8 OH Lunge Steps (Opposite Arm) -12 HR Push-Ups

Rest 60s

SCORE TOTAL TIME MINUS THE 3 MINUTES OF REST
Modifications :(“Competition” v. “Performance”)

1) Alt. DB Snatch= Lighten Load for DB for best position in pull & overhead hold.

2) OH Lunge= Front Rack Lunge (Single Arm) or Goblet Carry Lunge

Cool Down

Metcon (No Measure)

Foam Roll:

Upper/Middle Back & Quads

then…

LAX Ball in Trap w/ Internal and External Rotations ea. Side (30-45s ea.)

Banded Lateral Opener x 45-60s ea. Arm

Couch Stretch OR Standing Quad Pull x 60s ea. Leg

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