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Monday, October 23rd: CrossFit

22
Oct

Monday, October 23rd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Our first match for the Colorado Weightlifting League is this Friday evening! Gain some great experience and challenge your Weightlifting skills against our visitors from CrossFit Eminence! If you’re interested in being one of our 4 lifters to represent Alpine at 6:00pm this Friday, e-mail Nate@AlpineCrossFit.com ASAP!

Warm-up

Warm-up (No Measure)

EMOM Warm-Up x 9 Minutes:

1- Lunges x 12 Steps + Paleo Chair Hold

2- 4 Burpee’s + Active Hang from Rig

3- 6 Scorpions + Superman Hold

Try to keep static hold until 5s remains in the minute.

Clean and Jerk Warm up (No Measure)

2 Rounds, 6 Reps each:

-Clean grip Romanian DL

-Clean Pull

-Front Squat

-Hang Clean and Press

-Clean and Push Jerk

—-Add Weight—–

-Power Clean and Push Jerk

-Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 25 Minutes:

1- Clean Pull x 2 + Hang Power Clean x 2 (Start at 55% and Build)

2- Explosive Deficit Push-Ups x 6 (31×1)

3- Strict/Wtd. Chin-Ups x 4-6

4- 15/10 Calorie AB

5- Burpee’s Over Bar x 20s ME

*Score= Total of Burpee’s Over Bar

Strict Chin-Ups (6-6-6-6-6-6)

Record Sets/Weights.

Clean Pull (2) + Hang Power Clean (2) (1-1-1-1-1)

Start at 55% and Build

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded OH Stretch x 60s ea. Arm

Banded Lateral Opener x 60s ea. Arm

Accumulate 20 Scap-Retraction Push-Ups

Accumulate 90s Deep Lunge Stretch ea. Leg

Extra Gains

A1: Chest Supprted DB Row (10-10-10)

A2: Tricep Extension (Standing) (12-12-12)

A3: Dumbbell Hammer Curl (12-12-12)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

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