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Thursday, April 19th: CrossFit

18
Apr

Thursday, April 19th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Hip Issues? Back Issues? Dr. Antonio is BACK with his “Powerhouse Hips & Back” series on April 28th at 9:00am. Mark it on the calendar!

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

1: Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

2: Metcon (Weight)

A1) Single Arm OH Walk x 50′ ea Arm

-Rest 30s

A2) 3-Position Banded Pallof Press (Quarter Squat, Half Squat, Full Squat) x 6 ea. (3 L/3 R)

-Rest 30s

A3) Side Plank Powell Raise x 6-8 ea. Arm (3030)

-Rest 60s x 3 Rounds

Score= Weight of UB OH Carry

Pallof Press: https://www.youtube.com/watch?v=zo_olew7tKA

Side Plank Powell Raise: https://www.youtube.com/watch?v=U6HqVO4D1ZI

Cool Down

Metcon (No Measure)

Cool-Down:

3:00 AB/Row at Recovery Pace

Banded Hamstring Stretch x 45-60s ea. Leg

Pigeon Stretch x 45s ea. Leg

Paleo Chair x 2:00

Extra Gains

A1: Briefcase Carry (Single Arm Farmers) (100-100-100′)

100′ ea. Arm

A2: Landmine Anti-Rotation (8-8-8)

Much like landmine floor to overhead, but in this movement the legs and torso remain rigid. Only the arms cross and rotate with the end of the landmine/barbell from in front & overhead to near the hip. Top arm remains straight while lower arm can bend.

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