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Tuesday, February 5th:CrossFit

4
Feb

Tuesday, February 5th:CrossFit

Alpine CrossFit – CrossFit

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Announcements

Tips Tuesday! Wanting to sleep better? Top sleep experts suggest a few things:

1. Have a simple routine but keep it consistent. No electronics & light reading for 15-30 minutes before sleep to start.

2. Temperature! It should be “cave-like” conditions; Cool & Dark!

3. Last meal a couple hours out of going to bed if you can!

Warm-up

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up

Specific: 3 Sets:

-6 Turkish Get-Ups (Light)

-Banded PVC Pull-Down & Raise x 10

-Downward Dog Alternating Toe Taps & Push-Up (Cross + Cross + Pike HSPU) x 5

Handstand Push-ups (2 Sets: Max UB. Rest 3 minutes between sets.)

Performance:

UB Alt. E2MOM x 8:00 (4 Sets)=

Minute 1: AMREP (-3) Alt. DB Z-Press

Minute 2: 20s Top of Ring Row Hold

Metcon (AMRAP – Rounds and Reps)

14 min PAMRAP:

-100ft forward bear crawl sandbag pull(each person)(3/2 inserts)(Switch after every 50ft)

-100 Med-ball Toss Sit ups(10/8#)(100 total tosses)

**Every completed 50ft is one rep and every Wall Ball Toss Sit up is one rep. There are 104 reps in 1 round.**
Performance: Alt. x 4 Rounds ea. Person (8 Total)

-10 DB Plank Rows (Row from Opposite Side of Body)

-10 Sit-Ups

Cool Down

3 Position Banded Shoulder Stretch x 45s, each position, each arm

Accumulate 2 minutes in Cobra

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