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Wednesday, Octeber 24th: CrossFit

23
Oct

Wednesday, Octeber 24th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Please tune in! https://www.youtube.com/watch?v=Of0ceawJ6wI

Endurance


Warm-up

400m Run or Indoor Lap Running

General Part 2: 3 Rounds:

– KB Bottoms Up Lunge + Press (5/5) Length of the Rig

-12/8 Inverted Row + 10 Sumo-DL High Pull (Barbell; Butt to the wall)

Back Squat (3x 5 @65%+)

3 Sets:

-5 Back Squats AHAP (Start at 65% & Build) but must be able to complete back squats in under 30s)

Then right into…

-5 Seated Vertical jumps holding DBs at sides.

**Rest 2 minutes between sets. **

Announcements

For the Metcons for today there is a 3 minute rest inbetween the two of them

Metcon (AMRAP – Reps)

3:00 AMRAP:

– 400m Run

-Remainder of time Max Rep Ring Dips

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP:

-10 Alt. DB Snatches

-100′ OH Carry

-10 Alt. DB Snatches

– 100′ OH Carry (Opposite Arm)(50/35#)

Cool Down

LAX in Shoulder & Lat Head

Banded OH Bow & Arrow Stretch (Banded OH Distraction)

Seated Cross-Body Knee Hug x 60s ea. Side

Cross-Over 90/90 x 10 Repetitions

Extra Gains

1: Metcon (Time)

For Time (10:00 Clock):

100/80 Calorie Row

-Rest Remaining Time in the 10:00

2: Metcon (AMRAP – Rounds and Reps)

Part 2: 7:00 AMRAP

8 SB-Facing Burpee’s

8 SB Thrusters

200m Run

-Rest 3:00

SB Weight= 2/3 Inserts

RX+= 3/4 Inserts

3: Metcon (Time)

For Time (10:00 Clock):

75/60 Calorie Assault Bike

-Rest remaining time in the 10:00 Clock

4: Metcon (Time)

Part 4: For Time

50 Russian KBS (70/55)

50 AbMat Sit-Ups (Butterfly or Straight Leg)

100 Double Unders

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