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Thursday, August 24th: CrossFit

23
Aug

Thursday, August 24th: CrossFit

Alpine CrossFit – CrossFit

Announcements

So far we have 4 athletes signed up for the September 30th Masters Championships! If you’re 35 or older, ask Coach Nate or Annie how you can get signed up to compete! #AgeIsJustANumber

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

Front Rack MOB Warm-Up (Squat Therapy/Front Rack) (No Measure)

4 Rounds for Quality:

5 Squat Therapy Wall Squats

20s Shoulders-Past-Hands Plank

5 PVC Banded Front Rack Rotations

10 PVC Viking Press (Front Sotts Press)

Strength (not for time)

APRE-6 Push Press

Cycle Based on 82.5% Push Press Max:

-8 at 50%

-6 at 75%

-ME at 100%

-ME at 100% +/-

1st ME Set: 0-2=-20lbs,

3-4=-10lbs

5-7lbs= Stay the same

8-10= +10lbs

11+=+20lbs

Metcon

Metcon (3 Rounds for time)

3x1000m Row w/ Partner

-You rest while partner rows and then you switch. Each athlete will row 3x 1000m
Start at your 5k Pace and shoot for negative splits

Cool Down

Metcon (No Measure)

Foam Roll Back, Glutes, and Hamstrings x 60-90s

3×15 Single Leg Glute Bridge ea. Leg + Both Legs

Accumulate 2 Minutes Forearm Plank with alternating leg raises

Extra Gains

GHD Full Raise (10-10-10)

From fully folded forward on the GHD to a fully upright hamstring curl at the top.

Chest Supprted DB Row (12-12-12)

Tempo: 3112

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