Call Us: (303) 263-2997

Thursday, August 2nd: CrossFit

1
Aug

Thursday, August 2nd: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Do you follow us on Instagram? Be sure to check out our story over the next few days! Coach Nate will be taking over our story from the CrossFit Games in Madison, Wisconsin!

Warm-up

Relay w/ Animal Walks + Explosive Shoulders (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Part 2: 3 Sets w/ Partner:

8 Floor Touch Jump to Ceiling

4 CrossOver Snow Angle (Slow & Controlled)
Animal Walks: https://www.youtube.com/watch?v=14BjRxE7f1o

Gymnastics Skill Work

Metcon (No Measure)

Bar Muscle Ups

2 sets of:

– Kipping Back Slide x 15 reps (https://www.youtube.com/watch?v=96N7ZjlBEYY&feature=youtu.be)

– Muscle-Up Bar Pulls x 10 reps (https://www.youtube.com/watch?v=9d1wO-T6S6w&feature=youtu.be)

4 sets of:

– Air chair swing x 1.1 (https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be)

– Arch Under Bar to Support (make it tough) x 6 (https://www.youtube.com/watch?v=bibf3sF_npg&feature=youtu.be)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP:

50 Double Unders (Scale=2:1 Singles)

Fist-Stacked Knee to Elbow x ME UB Set (Scale= Fist Stacked Kipping Knee Tucks)

12 Box Dips OR 15 HR Push-Ups
Fist Stacked Leg Tuck: https://www.youtube.com/watch?v=JQkCRf05lac

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Calves x 60-90s

Banded Bully x 60s ea. Arm

Accumulate 2:00 Cobra Stretch

Extra Gains

Extra Gains Recovery Day! Spend your extra time on Mobility you’ve been avoiding this week! Deep stretching, extra foam rolling, etc…

Leave a Reply