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Monday, November 27th: CrossFit

26
Nov

Monday, November 27th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Volunteers Still Needed! Our Winter Weightlifting Meet is in 2 weeks and we need evening volunteers for Bar-Loading & Athlete Check-In. Please e-mail Nate@AlpineCrossFit.com if you can lend us a hand.

Warm-up

Warm-up for Squats (No Measure)

3 min on AB or Rower then…

1:00 ankle mobility

3 Rounds:

-10 Bottom of Squat Hip Rotations

-10 each leg weighted internal/external rotations

-10 skaters

-5 jump squats

(https://www.youtube.com/watch?v=COsxfK7dtck)

(https://www.youtube.com/watch?v=cZwmEuTQDOI)

Strength (not for time)

Back Squat (1×20)

55-60% 1RM

21×1 Tempo

Metcon

Metcon (3 Rounds for time)

3 Rounds (Each for Time)

20/18 Calorie Row

10 Burpee Pull-Ups

12 DB Front Rack Lunges (50/35)

-Rest 90s; Goal is 3:00 and Under for Rx’d

Cool Down

Metcon (No Measure)

Cool-Down Series:

90s Couch Stretch ea. Leg

60s Cobra Position Stretch

Accumulate 60s Forearm Plank

Extra Gains

GHD Hip Extension (15-15)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
3131 Tempo; Plate hug if you can

Single Arm DB Row (8-8-8)

(2s Pause at the Top)

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