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Monday, September 18th: CrossFit

17
Sep

Monday, September 18th: CrossFit

Alpine CrossFit – CrossFit

Announcements

We had a HUGE turn-out last Friday for the first Battle Series WOD! Excellent work to all competitors who took on a monster of a workout! Don’t forget to get those scores in on the Battle Series website and get ready for WOD 2 on Friday!

Warm-up

Full Body Warm-Up (Posterior Emphasis) (No Measure)

400m Run, then…

3 Rounds for Quality:

8 Hollow Body

8 Supermans

8 Single Leg KB Deadlifts x 8 + 50′ Carry ea. Arm (R/L)

8 Single Arm Hang Clean and Press w/ KB ea. Arm

Deadlift Technique Review (No Measure)

Weight in Heels

Hamstrings & Glutes Loaded

Flat Back

Retracted Shoulders

Strength (not for time)

Deadlift (3-3-3-3-3-3-3)

Establish 3RM; No more than 7 Sets

Metcon

Warm-up (No Measure)

Pre-Metcon Warm-Up: 3-4 Rounds

PVC Pass Through x 5

OHS (PVC–> WOD Weight) x 5

V-Sit –> T2B or WOD Variation x 5

Metcon (Time)

21-15-9 For Time:

OHS (115/75)

T2B

-Note: Rest 60s after each Complete Round. Score is Total time Minus 2 Minutes

Rx+= 135/95

Scales:

OHS: Scale Weight OR Scale to Double KB OH Lunges (45/35)

T2B: Toes to Rings OR Straight Leg Sit-Ups w/ MB (14/10)

Cool Down

Metcon (No Measure)

Cool-Down:

Foam Roll Posterior Chain x 2:00

CrossOver Recovery Series

Extra Gains

Metcon (No Measure)

Sandbag Hug & Walk x 400m

Chest Supprted DB Row (8-8-8-8)

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