Call Us: (303) 263-2997

Tuesday, October 17th: CrossFit

16
Oct

Tuesday, October 17th: CrossFit

Alpine CrossFit – CrossFit

Announcements

We have $585 raised towards our $2500 goal for Barbells 4 Boobs! We have just about half the month left so head over to B4B.org and join our team to help us reach that goal!

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility

…then…

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

Metcon

Metcon (AMRAP – Rounds)

Alt. EMOM x 15 Minutes:

1- 15 UB Wall-Balls (Rx= 20/14lbs; Rx+= 30/20)

2- 10 Midline Flexion/Extension (Rx+= UB T2B, Rx= T2B, Scaled= Wtd. Sit-Up)

3- Double DB Bent-Over Row x 8 (2112)

-You must maintain your standard to claim RX or RX+.

-Highest Score you can get is 5 (5x through the EMOM of 3 Stations)

Strength EMOM

Alt. EMOM x 10 Minutes:

1- Strict Dips x 2-3 UB

2- Strict Chin-Ups x 2-3 UB

1: Dips (3-3-3-3-3)

Strict Chin-Ups (3-3-3-3-3)

Cool Down

CrossOvery Recovery Series (1 Rounds Through )

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

Extra Gains

A1: Dumbbell Hammer Curl (10-10-10)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

A2: Tricep Extension (Standing) (12-12-12)

Leave a Reply