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Tuesday, March 27th: CrossFit

26
Mar

Tuesday, March 27th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

We’d like to extend a HUGE THANK YOU to everyone who helped during our 2018 Open at Alpine & the In-House competition. We had so many athletes volunteer to help judge, clean up after FNL, and just be incredible support to their teams. Keep an eye out for the final points tally and some honorable mentioned athletes this week!

Warm-up

Full Body Warm-up A (No Measure)

Run 400

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

Strength (not for time)

Back Squat (3-3-3-3)

2×3 at 65% (Tempo: 21×1)

2×3 at 70% (Tempo: 21×1)

– 21×1= 2s Down, 1s Hold in Bottom, stand up, 1s at top of rep.

Metcon

Metcon (Weight)

Alt. EMOM x 16 Minutes:

1- Single Front Rack Split Squats x 6-8 (2020)-Right Leg

2- Alt. DB Death March x 12 Steps (Mid-Level Weight)

3- Single Front Rack Split Squats x 6-8 (2020)-Left Leg

4- Assault Bike x 30s (300w/250w)

Score is Combined Weight of DB Pair for Death March + KB Weight for Front Rack Split Squat

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hips x 60-90s ea. Side

Accumulate 60s Couch Stretch ea. Leg

60s Hip Bridge Position

Extra Gains

CrossOvery Recovery Series (Perform Series )

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

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