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Thursday, August 31st: CrossFit

30
Aug

Thursday, August 31st: CrossFit

Alpine CrossFit – CrossFit

Announcements

Have you seen Alpines “Month of Awareness” Post for September? Head over to AlpineCrossFit.com and see all of our amazing Fundraisers our community is taking part in next month!

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

Midline Warm-up (No Measure)

1 min psoas march:

Then…

3 rounds:

30 second wall sit

10 Bow and Bends

10 bird dogs

10 side plank crunch

10 kneeling band twists

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

Death by Strict Pull-Ups (AMRAP – Reps)

“Death By”= EMOM athletes will perform the number of repetitions that minute represents.

Example: 1st Minute= 1 Rep. 2nd Minute= 2 Reps.

Athletes will continue until they cannot perform the Rx’d amount of repetitions within the minute.
All athletes will go to the 10 Minute Mark (If they miss a round, they will scale to a movement/standard they can finish the 10 minute window at)

Rx= Strict Pull-Ups or Chin-Ups

Scale 1= Banded Strict

Scale 2= 45 Degree Ring Rows

Scale 3= Double DB Bent-Over Row

Cool Down

Metcon (No Measure)

Barbell Mash-Up on UB x 60-90s ea. Arm (Tricep Roll Out, Pec Roll Out, Trap Roll-Out)

2×15 Banded Internal & External Rotations ea. Arm.

Extra Gains

A1: Banded Tricep Extension (12-12-12)

A2: Dumbbell Hammer Curl (12-12-12)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

A3: V-Ups (15-15-15)

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