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Wednesday, November 28th: CrossFit

27
Nov

Wednesday, November 28th: CrossFit

Alpine CrossFit – CrossFit

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Endurance Class


Warm-up

General Warm-Up: “JumpNRope Warm-Up” x 3-4:00

Specific: 3 Rounds:

Lying Leg on Rig Single Leg Raise x 10 ea. Leg

CrossOver “Victory” x 5

Single Leg MB Rotate & Throw x 5 ea. Side

JumpNRope (No Measure)

2 Rounds, 1 Min Each:

Single Skips

Alternating Legs Skips

Lateral Jumps

Tall Singles (Get air!)

Double/Triple Under Practice

Metcon (5 Rounds for time)

Every 5 minutes, for 25 minutes(5 Rounds):

-30 Double Unders

-12 DB Death March Steps(Total)

-30 Double Unders

-16 Alt. Single Leg T2B
“Performance” Modifications:

E5MOM x 4 Rounds (20:00)= -30s Double Under Practice OR 50 Single Skips

-DB Death March x 12 (20×1)

-30s DU Practice OR 50 Single Skips

-Lying on Ground Alt. Single Leg V-Ups x 16

Metcon (No Measure)

3 Rounds for Quality:

A1) DB Bent-Over Row Alternating x 6 ea. Arm (12 Total)

A2) Side Plank Rotations x 10 ea. Side

Cool Down

Metcon (No Measure)

Cool-Down:

2-3:00 AB or Row

Banded Lunge x 60s ea. Leg

Banded Hamstring Floss x 60s ea. Leg

Accumulate 2-3:00 Paleo Chair

Extra Gains

Metcon (4 Rounds for time)

Endurance Part 1:

E6MOM x 24:00 (4 Rounds)

500/400m Row

10 Lateral Burpees over Erg

Metcon (Time)

Endurance Part 2:

3 Rounds

15/12 Calorie AB

12 DB Box Step-Overs (50/35)

9 Strict Pull-ups (15/10lb DB)

Rest 60s

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