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Wednesday, October 18th: CrossFit

17
Oct

Wednesday, October 18th: CrossFit

Alpine CrossFit – CrossFit

Announcements

We are just 10 Days Out from our Saturday Barbells 4 Boobs Celebration and Bad Axes in Denver! Stay tuned on Social Media this week for the WOD Announcements!

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Skill Work:

Kipping Pull-Up Warm-Up (No Measure)

Skill Progression (3-5 Repetitions x 2-3 Rounds each)

Hollow and Arch Drill (On Floor)

Hollow and Arch Drill Hanging

Jump to Push-Away into Kip

Big Kip Practice (Hips up!)

Kip Pull Up Singles

Metcon (AMRAP – Reps)

Kipping Pull-Up Skill/Volume Accumulation:

Every 2:00 x 4 Sets (8 Minutes)= 1 Set Kipping Pull-Ups

Rx+= 10 UB

Rx= 6-8 UB

Scale 1= 4 UB + 2 Kipping Motion

Scale 2= 2-3 UB + 3-4 Kipping Motion

Scale 3= 3-5 Kipping Jump Pull-Ups

-Note: We will be progressing this scale in the coming weeks. Scale in order to achieve all sets UB.

Metcon

Metcon (3 Rounds for reps)

1:00 On/ 1:00 Off x 3 Rounds ea. Station

1- Parallete Pass-Throughs

2-Double Unders

3- Hollow Body Hold (5s=1 Rep; Shoulders Must be off ground)

4- Row (Calories)

Ex: 1:00 Parallete Pass-Throughs/ 1:00 Rest/ 1:00 Double Unders/ 1:00 Rest/ 1:00 Hollow Body Hold/ 1:00 Rest/ 1:00 Row/ 1:00 Rest= 1 Round for Overall Reps. You will have 3 scores.

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Lats x 30-60s Each Side

Banded 3-Way OH Stretch x 45-60s ea. Arm

20 Bow & Bends

Extra Gains

GHD Hip Extension (12-12-12)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.

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