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Thursday, January 11th: CrossFit

10
Jan

Thursday, January 11th: CrossFit

Alpine CrossFit – CrossFit

Announcements

We are 6 Weeks out from the 2018 CrossFit Games Open! You better believe we are bringing back the Alpine Fantasy Draft and In-House Competition in style! Be sure to register ASAP at CrossFitGames.com

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Strength (not for time)

A1: Single Front Rack Split Squat (1xKB on Open Hip Side) (8-8-8)

Rest 30s

A2: Russian Kettlebell Swings (10-10-10)

Rest 30s

A3 : Bear Crawl (100-100-100′ )

Rest 90s

Metcon

Maximum effort all the time means….not maximum effort.

Treat this metcon as a low-intensity pace. Focus on breathing under tension, strong positions, and open the body up!

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

500m Row at 5K Pace

Farmer Carry x 100′ (70/55)

3 Wall Walks

Every 100m Row= 1 Rep

Every 100′ Lap = 1 Rep

Total Reps/Round= 9

Cool Down

Extra Gains

Metcon (No Measure)

Cool-Down Series:

Engaged Bottom of Push-Up Hold x 30s

10 Bow & Bends (Cat-Cows)

10 Bird-Dogs

3 Rounds

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