Call Us: (303) 263-2997

Wednesday, August 23rd: CrossFit

22
Aug

Wednesday, August 23rd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Still having trouble with Double-Unders? Coach Ian and Coach Nate will be leading at Double Under Clinic September 9th (Saturday) at 8:00am! Reserve your spot by purchasing ” Double Under Clinic” on WODIFY–this can be done at the kiosk! (Note: This will take place of the 8:00am Class)

Warm-up

Squat Warm-Up 1 (Run, Banded Lunge/Good Morn) (No Measure)

400m Run + 3 Rounds

6 Banded Lunge + 30s Hold (Knee off Floor) ea. Leg

10 Banded Good Mornings

Squat Warm-Up 2 (Cossack Sq + Jump Squat) (No Measure)

3 Rounds

Goblet Cossack Squat x 8 (4 ea. Side)

Air Squat w/ Double Bounce Jump x 6 (Squat, come up 1/4 of the way, back down, then jump out of squat)

Strength (not for time)

Back Squat (5-5-5-5-5)

Squats: E2MOM x 10 Minutes (5 Rounds) = 1 Pause Squat (3s) + 4 Back Squats (65/70/75/80%)

Warm-up (No Measure)

Pre-Running 200’s:

15 Leg Swings Forward & Backward ea. Leg

15 Leg Swings Laterally ea. Leg

2 Rounds

Metcon

Metcon (No Measure)

Flying 200’s x 5 Rounds (rest= walk back to start point)

50m Build Up + 150m Sprinting Stride

Cool Down

Metcon (No Measure)

Cool-Down:

Banded Hamstring Floss x 60s ea. Leg

Toes-Up Calf Stretch x 30-60s ea. Leg

Couch Stretch x 60-90s ea. Leg

Extra Gains

Split Squat (Farmer Carry) (8-8-8)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
Both feet elevated 2-3in

6-8 ea. Leg

45 Second Sorrenson Hold (45-45-45)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.
3x45s Hold

Leave a Reply