Call Us: (303) 263-2997

Tuesday, April 10th: CrossFit

9
Apr

Tuesday, April 10th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements


We still have 4 available spots for our 1-on-1 Nutrition Coaching! E-mail Nate@AlpineCrossFit.com for more details or to sign up! ,We still have 4 available spots for our 1-on-1 Nutrition Coaching! E-mail Nate@AlpineCrossFit.com for more details or to sign

Warm-up

Warm-up (No Measure)

A) 30s On/ 30s Off Rower x 5:00 w/ Partner

B) 2 Rounds:

8 Single Arm KB Swings ea. Arm

2 Wall-Walks

8 Ring Rows

Strength (not for time)

Pendlay Row (2x ME (3/4, 1/2 BW) )

5:00 Rest

Pendlay Row (2x ME (3/4, 1/2 BW) )

Metcon

1: Metcon (2 Rounds for reps)

60s Work/ 60s Rest x 2 Rounds ea. Movement (3:00 Rest b/w Movements)

1- DB Man Makers (35/25; Power Clean to S2OH, no DL to full thruster)

2- Assault Bike (Calories)

Score:

Round 1= Total Manmakers

Round 2= Total AB Calories

Scaling:

Man Makers= Scale weight for consistent movement through entire 60s.

Man Makers= DB Push Up + DB Row ea. Arm in Push Up position + Power Clean + S2OH

2: Push-ups (2xME (Rest 2:00 b/w Sets) )

2: Push-ups (2x ME (Rest 2:00 b/w Sets))

Cool Down

Metcon (No Measure)

Cool-Down:

3:00 Row/AB Recovery

Barbell Pec Smash x 30-45s ea. Arm (Internal/External Rotations)

Banded Bully x 45s ea. Arm

Tall Lunge Hold (knee off ground) x 60s ea. Leg

-Focus on stretching hip while keeping midline locked down.

Extra Gains

CrossOver Symmetry IronScap Series (Perform 1 Series )

*See IronScap Char on CrossOver Chart*

Leave a Reply