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