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Wednesday, December 13th: CrossFit

12
Dec

Wednesday, December 13th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Strength EMOM

Deadlift (EMOM x 8 Minutes = 1 Rep )

Start at 75% & Build

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

30 Double Unders (Scale= 2:1 Singles)

20 AbMat Sit-Ups

10 Alt. DB Snatches (50/35)

100′ Opposition Carry ea. Variation

Opposition Carry= DB From Snatches in Front Rack Position & Heavy KB in Farmers Carry Position. Distance of the Green Poles & Back for Both Variations (R/L, L/R)

Reps for Opposition Carry: 50’= 1 Rep

So, Potential Reps each round is 64 (30+20+10+ 200′ (50’x4)).

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Back & Lats x 60-90s

Accumulate 20 Scap-Retraction Push-Ups

Accumulate 20 Single-Arm Banded Face Pulls ea. Arm

Extra Gains

Weighted Plank (45s-45s-45s)

Glute Hip Bridges (Acc. 60s in this Position )

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