Call Us: (303) 263-2997

Thursday, November 1st: CrossFit

31
Oct

Thursday, November 1st: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Happy November! Don’t forget to check out our Holiday Hours for Thanksgiving Week! However, if you sign up for 24 hour access, you really don’t need to worry about it!


Handball warm-up before Everyday Warrior tomorrow?!

Warm-up

General Warm-Up:

Partner AB= Partner AB x 30s while other Holds Plank

Part 2: 2 Rounds

-Banded Alphabet ea. Arm (Vertical)

-Banded Lateral Walk x 5 + 5 Upright Row (Rig Distance ea. Direction)

In-Balance Strength

Warm-up (No Measure)

3 Rounds:

-Single Leg KB RDL, Right Leg x 8

-Single Arm Plank x 30s, Left Arm

-Single Leg KB RDL, left leg x8

-Single Arm Plank x 30s, Right arm.

**15 minutes time limit.

Metcon (AMRAP – Reps)

6 Rounds for TOTAL reps:

-30s DB Hang Power Clean(50/35#)

Rest 30s

-30s Wall Ball Sit up Pull over

Rest 30s

-30s AB for Calls

Rest 30s
PoP:

1- Make the most of your 30s Window without tiring yourself out too much for the following rounds. Remove the rests and this is 9::00 of Work.

2- Use a vertical hip drive on Hang Power Cleans; It’s not a KB Swing.

3- Pick weights & standards to move for the full 30s (You shouldn’t have to put the DB’s down)

Cool Down

LAX in Shoulder & Pec ea. Arm

Scorpion Stretch x 45-60s ea. Side

Cobra x 60s

Leave a Reply