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Tuesday, January 9th: CrossFit

8
Jan

Tuesday, January 9th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Dueling pianos, great music, awesome company, and drink specials….January 27th will be Alpiners Night out at “Howl at the Moon” in Downtown Denver. From 7pm-11pm athletes will receive no cover and drink specials while they enjoy some pretty amazing musical talents (they do more than just play piano). Be sure to mark your calendars!

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Metcon

Metcon (Weight)

15 Minute AMRAP Row for Calories

-Every 3 Minutes (Including 0:00)= 5 Push Press for Load

Must be UB; Add weight from every successful set. 5 Sets total.

Score= Total Weight of Sets (Sets 1-5 Added Up) + Total Calories

Strength (not for time)

A1: DB Floor Press (8-8-8)

(Neutral Grip) x 12 -Rest 60s
6-8

Tempo: 31×1

A2: Strict Chin-Ups (6-6-6)

Tempo: 31×2

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Bow & Arrow x 60s ea. Arm

Banded Lunge x 60-90s ea. Leg

Accumulate 60s Handstand Hold

Extra Gains

Snatch Balance (3-3-3-3)

Speed Sets; Focus on form and position in landing

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