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Tuesday, November 28th: CrossFit

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Nov

Tuesday, November 28th: CrossFit

Alpine CrossFit – CrossFit

Announcements

2017 is coming to an end! Be sure to check your e-mails for our end of the year Surveys. We want to know how you feel about this past year of training and what you’d like to have to help you progress in 2018!

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

Skill Work:

1: Metcon (No Measure)

I don’t have HSPU…Yet: 2-3 Rounds

Tripod Mule Kick x 3

Tripod Straight Leg Pike x 3 (Slow & Controlled; Both feet)

Tripod Single Leg Pike x 3 ea. Leg

-Note: All of these can be varied to floor or box positions.

Following Tripod Kick Work, Perform 3×3 Kipping HSPU Attempts with an Elevated AbMat (Plate + AbMat). If you have trouble with the Tripod Position, continue with practicing the most troublesome Tripod Kick Variation

Metcon (No Measure)

I have HSPU but want to keep building: 5 Rounds of….

3-5 Tempo HSPU (31×1)

-Rest as Needed b/w Sets and try to increase from the floor to a slight deficit.

Metcon

A1: : Metcon (Calories)

5 Minute Assault Bike

-Maintain 400/300 Watts the entire 5 Minutes

Immediately into….

A2: 1: Push Press + Power Jerk Complex (2&2 x 4 )

Transition from Barbell Push Press to Power Jerk in designated number of repetitions for each movement.
Rest 20s before A2:1

A2:2:: Double Dumbbell Bent-Over Row (8-8-8-8)

31×1 Tempo

Rest 60s before returning to A2:1

A3: : Metcon (Calories)

5 Minute Assault Bike For Calories:

-Rx= Maintain 450/350 Watts

Cool Down

Metcon (No Measure)

Cool-Down Series:

Perform 25 Scap-Retraction Push-Ups

Banded Bow & Arrow x 60s ea. Arm

Extra Gains

Turkish Get Up (15 ea. Arm)

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