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Tuesday, January 8th: CrossFit

7
Jan

Tuesday, January 8th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General Warm-Up:

Animal Walk Relays x 50-100′ ea:

-Inch-Worm

-Spiderman Lunges

-Lateral Bear Crawl

-Crab Walk

-Elephant Walk

Specific Warm-Up: 3 Rounds

-Z-Press (Light) 8-10 ea. Arm

-30s DU Practice

-Banded PVC Clean Pull x 6

-Scap Pull-Ups x 6 (Slow and Controlled)

Metcon (No Measure)

10 minutes:

Accumulate 25-35 SHSPU in stets of 4-7.

**Every break 6 Strict Chin ups**

1 minute rest between sets.
Performance: Alt. EMOM x 10:00=

Minute 1- 4 1/2 Turkish Get-Ups (Slow and Controlled)

Minute 2- 6-10 Ring Row (Tempo: 3131)

Metcon (AMRAP – Reps)

2 sets:

3 min AMRAP:

-6 Power Clean and Jerks(50% of clean max. Cap of 135/95#)

-12 Pull ups

-36 DU.

**Rest 3 minutes between AMRAPS. **

**RX+ is CTB **

**SCORE IS TOTAL ROUNDS + REPS. YOU WILL START THE SECOND AMRAP WHERE YOU LEFT OFF FROM THE FIRST**
Performance:

3:00 AMRAP x 2 Rounds (3:00 Rest b/w)

-10 Russian KBS

-3 Lying Rope Climb to Standing (Climb back down as well!)

-16 Lateral Jumps over Parallette

Cool Down

Cool-Down:

Foam Roll Calves & Hamstrings x 2:00

Banded Bull x 45-60s ea. Arm

2 Sets:

10-15s Chin-Up Hang (Active)

Paleo Chair x 60s

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