Wednesday, May 2nd: CrossFit
Alpine CrossFit – CrossFit
Announcements
Warm-up
Warm-up (No Measure)
A) Partner 30s On/30s Off Row at 80% x 5:00 (5 Sets ea. )
B) 3 Sets
1 Wall Walk + 5 Shoulder Taps
8 Cossack Squats + 4 Jump Squats
5 Scorpions on Stomach + 5 Supermans
10 Plank Turn-Outs + 5 Burpee’s
Metcon
Metcon (Time)
For Time:
30 Wall-Balls (30/20)
Strength (not for time)
A1: Ring Push Ups (ME-ME-ME (AMREP-2) )
Tempo: 21×1
-Rest 30-60s
A2: Bent Over Row (8-8-8)
Double DB
Tempo: 30×2
Rest 30-60s
Metcon
Metcon (Time)
For Time:
20 Power Cleans
155/105lbs
Cool Down
Metcon (No Measure)
Cool-Down Series:
3-5:00 Assault Bike Recovery
Barbell Pec Smash (IR/ER) x 30-45s ea.
60s Tall Lunge Hold ea. Leg
60s Paleo Chair
CrossOver Recovery Series
Extra Gains
A: Shoulder Supported Single Leg Glute Bridge Hold (Reps=Seconds) (8-8-8-8)
With shoulders supported on a bench, extend one leg out from the body (making it parallel to the ground) while the other supports the hips in a 90 degree angle at the knee. Maintain a flat foot and engaged glute muscle.
8 ea. Leg
21×3 Tempo
B: Side Plank Hold (30-30-30)
Forearm side-plank position hold with heels, butt, and shoulder against the wall.
3x30s ea. Side on Wall