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Wednesday, October 4th: CrossFit

3
Oct

Wednesday, October 4th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Alpine’s Weightlifting meet is in the books for December 9th! Who is going to be there?! Registration will open soon for Alpine athletes. Email Nate@alpinecrossfit.com if you would like to lend a hand 🙂

Warm-up

Warm-up (No Measure)

3 Rounds:

45s AssaultBike

6 Inch-Worms

6 Single Leg RDL ea. Leg (Controlled w/ KB)

6 Russian KBS

Squat Warm-Up 2 (Cossack Sq + Jump Squat) (No Measure)

3 Rounds

Goblet Cossack Squat x 8 (4 ea. Side)

Air Squat w/ Double Bounce Jump x 6 (Squat, come up 1/4 of the way, back down, then jump out of squat)

Strength (not for time)

Back Squat (3-3-2-2-1-1)

E3MOM x 18 Minutes= Back Squat 3 at 70%

3 at 75%

2 at 80%

2 at 85%

2×1 at 90%

Strength (not for time)

Pause Sn. Pull (at knee) + Hang Sn. Pull + Sn. Pull (1-1-1-1-1 (5 Sets))

Heavy Sn. Pull Complex: 5 Sets (Rest as Needed) Pause Sn. Pull (at knee) + Hang Sn. Pull + Sn. Pull (no pause)
80-90% Max

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Accumulate 2:00 Plank (Wtd= Optional)

Accumulate 20 Single Leg Glute-Bridge ea. Leg (2s Pause at Top; 5s Eccentric)

Light 5-10 Minute Row or AB

Extra Gains

A1: Landmine Floor to Overhead Rotations (8-8-8)

Start with mobile end of barbell on one side of the body. In a raising and rotating motion, bring to overhead & out in front of body in an athletic stance. Then return to opposite side of the body all the way to the floor.

A2: Tall Box Jumps (5-5-5 (No rebounding))

Chose a height that is challenging. No step into the jump.

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