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Thursday, March 28th: CrossFit

27
Mar

Thursday, March 28th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Looking for extra Aerobic Base work? Keep an eye out on Saturday for our accessory “Murph” work to get going!

Warm-up

General: AB x 20/20/20 (Arms, Legs, Both) x 3:00

Specific: 3 Rounds:

-Bottoms Up KB Press x 8 ea.

-External Rotation at Neutral & Press to “I Dream of Jeanie” x 5 ea. Side

-Inch-Worm x 5 w/ Push-Up

-Jumping Wall Touch x 20s

Metcon (Weight)

10 minute alt EMOM:

1): 1 Strict Press + 2 Push Press

2): 3-5 Strict Pull ups

**In the comments put how many Strict Pull Ups you completed.**

**We want the pressing weight to be a weight that is challenging ,but one that you will not fail.**
Performance: Alt. EMOM x 10:00

1) Sub DB’s

2) Banded Strict Pull-Ups x AMREP (-2; Tempo 3112)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Performance:

Alt. EMOM x 8:00

-Even (including 0:00)=

ME Double Unders in 30s

-Odd= 15 AbMat Sit-Ups

Cool Down

-400m Sandbag/MB Hug & Walk

-Banded Ankle MOB Distraction x 45-60s ea. Leg

-Cobra Stretch x 90s-2:00

Extra Gains

Accumulate 800m Weighted Walk;

** Alternating between: Single KB Briefcase Carry, Single KB Front Rack Carry, Sled Drag**

Metcon (No Measure)

Hang Power Snatch Technical Review

**6 Reps at each movement.**

1) Down & Finish

2) High Hang Muscle Snatch

3) High Hang Power Snatch w/ Hold in Catch

4) Hang (to Knee) Power Snatch

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