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Tuesday, October 10th: “Grace”

9
Oct

Tuesday, October 10th: “Grace”

Alpine CrossFit – CrossFit

Announcements

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Clean and Jerk Warm up (No Measure)

2 Rounds, 6 Reps each:

-Clean grip Romanian DL

-Clean Pull

-Front Squat

-Hang Clean and Press

-Clean and Push Jerk

—-Add Weight—–

-Power Clean and Push Jerk

-Clean and Jerk

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Strength (not for time)

A1: Single Arm DB Row (6-6-6)

(2s Pause at the Top)

A2: Split Squat (Farmer Carry) (6-6-6)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
6 ea. Leg

-Slow and Controlled

-Elevated Front Foot

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Foam Roll Quads x 30s ea. Quad + Couch Stretch x 90s ea. Leg

Barbell Roll Triceps & Pecs x 60s ea. Arm

Extra Gains

Metcon (No Measure)

20 Minute Recovery:

Assault Bike or Row

-Slow and Controlled pace, focus on breathing and staying relaxed.

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