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Tuesday, December 19th: CrossFit

18
Dec

Tuesday, December 19th: CrossFit

Alpine CrossFit – CrossFit

Announcements

We are coming up on Christmas Weekend! Don’t forget to check the Holiday Schedule to make sure you get your training in.

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Strength (not for time)

Back Squat (10-10)

1st Set at 65%

-Rest 3-4:00

2nd Set at 70-75%

Metcon

Metcon (Time)

Row 300m (+5s of PR 500m Pace)

Double Front Rack Carry x 100′ (1 Lap; 55/35)

15 HR Push-Ups

x 5 Rounds

-Goal time is Sub 3:00

-Rx+= 300m Row at PR 500m Pace + 70/55 KB

-Masters Rx= Same as Rx

-Masters Rx+= 70/55 KB

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 90s Cobra Stretch

60s Banded Bully Each Arm

Tabletop Hold (Hip Thrust) x 60s

Extra Gains

GHD Full Raise (10-10-10)

From fully folded forward on the GHD to a fully upright hamstring curl at the top.

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