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Tuesday, September 4th: CrossFit

3
Sep

Tuesday, September 4th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

We’re starting our next cycle where we are going to build on your power, speed and skill. Who acquired a new skill last cycle of hit a memorable PR?

Warm-up

Metcon (No Measure)

400m Run, then…

3 rounds

A – 5 HR push ups (no rings)

B – banded pallof press x10, switch sides each round

C – standing banded alphabet shoulder stability – “ALPINE CROSSFIT”

C – 5 knee tucks

Metcon (AMRAP – Reps)

3 Rounds:

-20/15 Cal Bike

-15 HR Push-Up

-TTB AMRAP(-2)

2 min Rest

RX+: Ring Push Ups

Scaling:

-Assault Bike: # of Cals. We want a number that you are confident that you can push hard the whole time and get it done in under a minute.

-Push-Ups: Push-Ups on knees, box or Wall.

-TTB: Knees to Elbows, Anchored Straight leg Raises on ground or Slam Balls ME(-1) in 20s

Strength (not for time)

“Stability Circuit:

3 Sets for Quality:

A1) Single Arm Ring Row Hold (Bottom with Square Position) x 20s

Rest 30s

A2) Superman Hold w/ Band Around Knee’s x 30s

Rest 30s

A3) Single Arm Ring Row Hold (Bottom with Square Position; Opposite Arm)

Rest 60-90s

Cool Down

-Foam Roll IT Bands + High Quad x 30-60s

-LAX in Pec x 30-45s ea.

-Banded Bully Stretch x 60s ea. Arm

-Cobra x 90-120s

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