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Wednesday, June 20th: CrossFit

19
Jun

Wednesday, June 20th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

A1: 800m Run (Time)

Max Effort 800m Run
Rest 3:00

A2: 400m Run (Time)

Max Effort 400m Run
Rest 2:00

A3: 800m Run (Time)

Max Effort 800m Run
Rest 3:00

A4: 400m Run (Time)

Max Effort 400m Run
Rest 2:00

Strength (not for time)

B1: 50′ Sled Push (50-50-50′)

Rest 30-60s

B2: Banded Pallof Press (8-8-8)

Standing profile to the ri (where band is attached at shoulder height). Holding the band with both hands, slow & controlled pressing away from the midline and then back into the midline. Stance is athletic & resisting the rotation the band is trying to promote through the press.

https://www.youtube.com/watch?v=zo_olew7tKA
8 ea. Side

Kneeling Position

Rest 30-60s

B3: Single Arm Plank (20-20-20s)

20s Ea. Arm

As Flat as possible

Rest 60s

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Chain x 60-90s

Banded Hamstring Floss: 5s Pull/10s Rest x 5 ea. Leg

Single Leg Hip Thrust Hold x 30s ea. Leg x 2 Sets

Extra Gains

A1: Heels in Rings Hamstring Curls (10-10-10)

Lying on Back, Engage Posterior Chain to an elevated hip position with heels being supported by rings.

Under control, curl your heels into your glutes without over-arching your back. Then return to a straight leg position.
3030 Tempo

Rest 60s

A2: Side Plank Hold (45-45-45s )

Forearm side-plank position hold with heels, butt, and shoulder against the wall.
45s ea. Side

Rest 60s

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