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Monday, October 15th: CrossfIt

14
Oct

Monday, October 15th: CrossfIt

Alpine CrossFit – CrossFit

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Announcements

It’s our Barbells 4 Boobs Theme Week! Wear pink, checkout our fundraiser page, maybe even create one of your own for Team Beckish!

Warm-up

Warm-Up: “Rowling” w/ Partner x 4 +

3 Sets:

10 Banded Clean Pull w/ PVC (Band on Rig pulling PVC away)

5 KB Bottoms Up Lunge + 5 KB Bottoms Up Press ea. Arm

5 Burpee Broad Jumps

Specific: Alt. EMOM x 6-8:00

Odd= 3 Drop Cleans (No Pull; Full squat)

Even= 1 Wall Walk + 10s Hold (Nose & Toes)

Squat Clean

Every 3 minutes, for 15 minutes .

-3RM Clean

**Recording heaviest Set of 3.**

Points of Performance:

1- Push Feet into floor (Leg press the earth)

2- Use Lats to keep the bar close

3- Keep Pulling until you catch)

Metcon (Time)

10-1

-Power Cleans(115/75)

-HSPU

Scale= Hand-Release Push Ups

Cool Down

2-3:00 AB Cool-Down/ LAX in Shoulder (Pec & Posterior)

30-45s ea. Side + Banded 3-Way Stretch x 45s ea.

Accumulate 20-30 Scap Retraction Push-Ups & Banded Face-Pulls

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