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Monday, September 13th: CrossFit

12
Sep

Monday, September 13th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Don’t forget to get Registered for LiftUp Autism at Alpine September 30th and the 2017 Battle Series! Battle Series WOD 1 is this Friday!

Warm-up

Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

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)
Remove the 3 Minutes AB/Row; Start with Ankle MOB

Strength EMOM

Back Squat (E2MOM x 6 Sets (12 Minutes)= 3 at 65%, 3 at 70%, )

3 at 65%, 3 at 70%, 2 at 75%, 2 at 80%, 1 at 85%, 1 at 90%

Metcon

Metcon (AMRAP – Reps)

3 Rounds- Rest 30s b/w Stations and 2:00 b/w Rounds

1- Farmers Carry Lunge x 16 Steps

2- Strict Push-Ups x 12-15 UB (Rx+= Ring Push-Ups)

3- Landmine Rotation x 8

-Score= Combined Weight of Lunge Dumbbells + Total Number of Push-Ups

(Example: Lunge with 2x50lb DB’s= 100 + 15 Push Ups every Round (45) = 145 Score

Cool Down

Metcon (No Measure)

Cool-Down Series:

3-5 Minutes AB or Row

Foam Roll Quads x 60s ea.

LAX on Pecs x 60s ea.

Couch Stretch x 90s ea. Leg

Extra Gains

Single Leg RDL (8-8-8)

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.

Strict Toes-To-Bar (Accumulate 40 Reps in As Few Sets as Needed )

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