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Wednesday, September 5th: CrossFit

4
Sep

Wednesday, September 5th: CrossFit

Alpine CrossFit – CrossFit

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Endurance Class is OCR Focused this week! Looking for extra gains? Give part 2 a try to help balance the body out!

Warm-up

Warm-up (No Measure)

500m row, then…

3 Rounds:

-7 Bottoms up KB press

each arm

-6 crossover symmetry snow angels

-Bunny hop the length of the rig

Weightlifting

Shoulder Press

Every 2 minutes, for 6 minutes(3 Sets):

-5 Strict Shoulder Presses.

**Building to a heavy 5 Reps**

Metcon

Metcon (AMRAP – Reps)

Your Score is going to be the combined total of all your lunges and all your DU.
18 minute EMOM(6 Times Through):

-Minute 1= 30s to complete: 6 Push Press at 100% of Strength + ME Back Rack Lunge Steps in remaining time.

-Minute 2= 30s ME Double Unders

-Minute 3= Hollow Body Hold x 30s

Scaling:

-Lunges can become unweighted if weight bothers knees.

-Double Unders ME can become 30s of DU practice or 30s ME Single Unders.

– Hollow Body holds can be done with hands at your side with palms up.

Cool Down

-End of Barbell Roll Quads x 30-60s ea. Leg (Adductors, VMO, Lateral Quad, etc…)

-BB Head in Shoulder w/ Internal & External Rotations x 30-60s ea.

-Lying Scorpion (On Chest) Hold x 60s ea. Leg

-Downward Dog x 90-120s Hold

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