Call Us: (303) 263-2997

Tuesday, October 9th:CrossFit

8
Oct

Tuesday, October 9th:CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

BBFB Theme Week is next week! How’s that fundraising going?

Warm-up

General Running Warm-up (No Measure)

6 Laps around Rig:

2 Laps Jogging

2 Laps Side Shuffle

2 Laps Backwards Running

3 Rounds:

10 Perfect Stretch

10 Side lunges

10 Leg Swings, all 4 ways

10 Seated Hip Internal/External Rotations

Warm-up (No Measure)

2 Rounds:

-Bottoms Up KB Press x 5 ea. Side

-3-5 Pull-Ups (Strict OR Kipping)

-5 Tuck Jumps (Knee’s above waist)

Gymnastics Skill Work

Warm-up (No Measure)

“Handstand Skill Work (Push-Up Focused)

One set of:

Wall-Facing Handstand Shoulder Shrugs x 20 reps….

then Option 1 –

Every 30 seconds, for 4 minutes (8 sets) of:

Elevated Knee (or foot–harder) Handstand Push-Up x 4-8 reps

– – – – – – – –

Option 2 –

2 sets:

Every 15 seconds, for 3 minutes (12 sets) of:

Strict Handstand Push-Up x 2 reps or HSPU negative x 1 @40A1

– – – – – – – –

Option 3 –

Every 20 seconds, for 3 minutes (9 sets) of:

Strict Handstand Push-Up x 1 rep @ 32X2

*Though you are going to be in a headstand position for 2 seconds, use caution to avoid neck injury by descending carefully at the bottom of the negative portion of the handstand push-up.”

For Those who do not want to do Handstand Skill Work:

2 round, rest between

Every 30 seconds, for 3 minutes (2 sets) of:

Interval 1 – Elbow Plank x 20 seconds

Interval 2 – Incline Push-Ups on 30″ Box x 10 reps

Interval 3 – Ring Dips with Scaling Option x 5 reps

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

-400m run light sandbag on back (3/2 Inserts or sub with MB)(Counts as 1 Rep)

-20 TTB +

-20 box jumps w/step down.(24/20″)

Cool Down

Banded Hamstring Floss x 60s ea. Leg

2 Rounds:

-15 Cat-Cow

-30s Cobra Stretch

Leave a Reply