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Tuesday, December 12th: CrossFit

11
Dec

Tuesday, December 12th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Wanna program a week of workouts for Alpine? How about go have drinks with Coach Annie? Maybe a personal training session with THE Jared Flemming for weightlifting technique?

These are ALL on the table for our Auction at this Fridays Alpine Holiday Party! We can’t wait to see everyone there!

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility

…then…

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

Skill Work:

Metcon (No Measure)

Toes-2-Bar Progression & Skill Work: 2-3 Rounds

Lying V-Up x 8-10 Reps (try to touch toes)

Kipping Motion x 5

Kipping Toes 2 Rings x 6-10

Skill Progression: 5-10 Minutes

-Start with Kipping Knee Tucks x 3-5 Reps focusing on quick recycle and feet back to the floor.

-Then, progress to a knee-tuck “kick” toward the bar between your hands. This may take a few tries…

-Finally, once your toes have made contact with the bar, attempt to quickly recycle feet to the floor & recycle momentum into the following repetition.

Metcon

Metcon (Weight)

12 Minute AMRAP:

250m Row

3-Rep Power Jerk Max Attempt

-Note: You must complete a 250m Row prior to each attempt.

Push Jerk (Est. 3RM )

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell/LAX Tricep & Anterior Deltoid Roll Out x 30-60s ea. Side

Banded 3-Way OH Stretch x 30s ea. Direction

3 Sets:

3 KB Arm-Bar + 3 Turkish Get-Ups (Light) ea. Arm

Extra Gains

Single Arm DB Row (8-8-8)

(2s Pause at the Top)

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