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Thursday, August 9th: CrossFit

8
Aug

Thursday, August 9th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Looking for extra work on gymnastics? Weightlifting? Assessing your own strengths & weaknesses? Check out our appointments! You can book a coach for a private session to help get a more refined approach toward your goals.

Warm-up

Warm-up (No Measure)

Part 1: 3:00 Row/AB

Part 2: 4 Rounds w/ Partner

Partner A: Bottoms Up KB Press x 6-8 ea. Arm

Partner B: Shoulder Hurdle Cone Drill x 6 Reps ea. Arm

Part 3:

50′ Broad Jump

50′ Right Foot Hop

50′ Left Foot Hop

50′ Broad Jump

Gymnastics Skill Work

Metcon (No Measure)

Part 1: 2 rounds

10 Rocking Box Bridge

-Scale=Medball on upper back to arch over.

10 Wall Slides

40s Back to Wall Handstand hold.

3 rounds:

3 Headstands to Kip Up (headstand kick-up scale= https://www.youtube.com/watch?v=5Os-rjr7xSk&feature=youtu.be)

5 tempo HSPUs ((5XA1)

-Scale is practicing kicking to the wall with your feet on

Metcon

Metcon (AMRAP – Rounds)

21 Min EMOM:

1-20/15 Cal Row

2-10 DB Box Stepovers (50/35)

3-6 Strict HSPU (Slight elevation is ok)

Rowing Scales:

18/15 Calories or 45s at 80% Effort

DB Box Step Overs Scale:

35/25lbs or 25/15lbs

Strict HSPU Scales:

1- 6 Kipping HSPU w/ 3s Eccentric

2- Pike/Box Handstand Push Up x 6

3- Pike/HS Hold x 20s + 6 Push-Ups

Max Score= 7 Rounds

-A complete round is achieving all stations in the 60s window. Once the 21:00 EMOM starts, you may not scale your stations!

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX on Glute & Hip Flexors x 30-45s ea. Segment

Pigeon Stretch x 60s ea. Leg

Deep Lunge (Unbanded) x 60-90s ea. Leg (Vary trunk & knee positions)

Single Leg Hip Thrust Hold x 30s ea. Leg x 2 Sets

Side Plank x 1:00 ea. Side

Extra Gains

A1: Split Squat (Farmer Carry) (6-6-6-6)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
2121 Tempo; Front Foot Elevated

Rest 60s after Set

A2: Archer Ring Row (12-12-12-12)

6 ea. Arm; Controlled Eccentric

Rest 60s after Set

A3: Landmine Floor to Overhead Rotations (10-10-10-10)

Start with mobile end of barbell on one side of the body. In a raising and rotating motion, bring to overhead & out in front of body in an athletic stance. Then return to opposite side of the body all the way to the floor.

B1: GHD Full Raise (8-8-8-8)

From fully folded forward on the GHD to a fully upright hamstring curl at the top.
Tempo: 3131

Controlled Transition to Hamstring Curl

Rest 60s

B2: Half Kneeling Landmine Press (12-12-12-12)

6 ea. Arm; 3s Eccentric

B3: Side Plank Clamshells (10-10-10-10)

https://www.youtube.com/watch?v=FhgJNgvyVVU
10 ea. Side

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