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Wednesday, October 3rd: CrossFIt

2
Oct

Wednesday, October 3rd: CrossFIt

Alpine CrossFit – CrossFit

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ENDURANCE


Warm-up

Part 1: “Rowling” x 4-6 Rounds (Burpee Penalty)

Part 2:

3 Rounds:

1) Single Leg Box Squat (Loaded w/ Goblet Carry) x 10 ea. Leg

2) Arms Only AB x 5/3 Calories

3) Goblet Carry Kang Squats x 10

Part 3: Back Squat Warm-Up Series

10 Pause Squats w/ Barbell

8 Back Squats w/ 50% Starting Weight

8 Back Squats w/ 75% Starting Weight

6 Back Squats w/ 85% Starting Weight

Weightlifting

Back Squat

Every 3 minutes, for 9 minutes(3 Sets):

-6 Back Squats

**starting at your heaviest set of 8 from last week.**

Metcon (5 Rounds for calories)

Every 4 minutes, for 20 minutes(5 Sets)

– 35s AB for Calories

(20% drop= done)

Cool Down

2-3:00 Assault Bike (Recovery)

Couch Stretch x 90s ea. Leg + Paleo Chair

2-3:00 Accumulation (Break= 10 Hollow Body Rocks)

Extra Gains

Metcon (2 Rounds for time)

Endurance Part 1:

800m Run

-Rest 3:00-

400m Run

-Rest 2:00

200m Run

-Rest 60s-

x 2 Rounds

Score= Each Rounds Time w/o Rest intervals (6:00)

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