Call Us: (303) 263-2997

Tuesday, October 23rd:CrossFit

22
Oct

Tuesday, October 23rd:CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Barbells 4 Boobs Fundraiser Reminder! We still have 8 Days left in the Month of October to make donations to TEAM BECKISH!

Warm-up

Warm-up (No Measure)

2 rounds:

– Partner Holds Hollow -Other does 30s bike

Part 2:

-Nose 2 Wall Walk x 5

then…

2 Rounds:

-Banded lateral walk x Rig Distance ea. Side

-10 Jump-Switch Lunges

Gymnastics Skill Work

Choose Handstands or Core Work

Warm-up (No Measure)

Handstand Hold Fun
2 Rounds

-Accumulate 1 minute of a Handstand Hold against the wall

(Scale to Pike on Box or Ground Hold)

-Accumulate 20 Handstand Shoulder Shrugs against the wall

(Scale to Piked Shoulder Shrugs on Box or Ground)

-Accumulate 20 Wall Facing Hand-Stand Shoulder Taps.

(Scale to Piked Shoulder Taps on Box or Ground

-Accumulate 5 kick ups to Freestanding Hand-Stand hold for as long as possible.

(Scale to Wall Facing or Back to Wall Handstand Holds x60s

Warm-up (No Measure)

Core Work
3 Rounds for Quality:

-10 unsupported seated shoulder press

-10 strict T2B (20 knee raises)

-20 Russian Twists

-30 sec Pron GHD hold

Metcon (AMRAP – Reps)

8 Sets (16:00):

-30s AB

30s Rest

-30s Single Jump Rope Speed Skips

-30s Rest

**Score is total reps**

Rx+= Double Unders (Must consistently have 30+ Unbroken Double Unders)
Points of Performance:

Score= AB Calories + Jump Rope Repetitions

1. Looking for repeatable aerobic efforts.

2. Double Unders ONLY if you think you can do Double Unders the majority of the 30s window.

Cool Down

Foam Roll Calves & Quads

Wall Calf Stretch x 45-60s ea. Leg

Banded Lunge x 60s ea. Leg

Leave a Reply