Call Us: (303) 263-2997

Tuesday, July 17th: CrossFit

16
Jul

Tuesday, July 17th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Movie Night is back! This Friday, we kick off another awesome night of cinematic adventures voted on by you! Head over to our Instagram to cast your vote!

Warm-up

Metcon (No Measure)

With a partner, alternate upon completion-

Part 1: 3 Sets:

15/12 Calorie Row

Death March Steps x 12

-Start with BW & Hands to floor. Progress to Light/Moderate KB.

Part 2: 3 Sets:

20s Alt. Singles

Wall Sit x 30s w/ Plate Front Raise

Wall-Sit with Plate Raise: https://www.youtube.com/watch?v=SyjMAsVCX7k

Metcon

Today is about maximizing a short time over & over with different modalities. Give 100% effort on each component without regard for whats next. You should reach a point where 5:00 rest…might not be enough 🙂

1: Metcon (Calories)

60s ME Row (Cals)

-Rest 5:00

2: Metcon (AMRAP – Rounds and Reps)

2:00 AMRAP

5 HPC (155/105)

5 Burpee over Bar

-Rest 4:00

3: Metcon (Calories)

60s ME Bike (Cals)

-Rest 5:00

4: Metcon (AMRAP – Rounds and Reps)

2:00 AMRAP

20 Double Unders

6 Deadlift (225/155)

-Scale:

2:1 Double Unders

Moderate Weight

Cool Down

Metcon (No Measure)

Cool-Down Series:

2-3:00 Assault Bike/Row (Flush the legs)

Foam Roll Quads/Hip Flexors/Gluteals

Paleo Chair x 2-3:00 Accumulation

Couch Stretch x 90s ea. Leg

Extra Gains

Extra Gains Weightlifting Cycle Week 1

Metcon (No Measure)

Part 1:3 Sets

2 TGU ea. Arm

8-10 Banded OHS Resistance w/ Hold in Bottom

1: Pocket Muscle Snatch + OHS (E2MOM x 3 Sets (6:00)= 3 + 3 )

3 Pocket Muscle Snatch + 3 Overhead Squat

-Start with Barbell then build to approx. 35%

2: 3 Position Snatch (1-1-1-1)

Power position, Mid-thigh, Floor
3-Position Snatch:

1 High Hang

1 Low Hang

1 Floor

50-70% Max

Leave a Reply