Friday, August 9th: CrossFit

8
Aug

Friday, August 9th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Warm-up

Warm-up (No Measure)

General: 20/20/20 on AB for 3 minutes.

Specific 8 min Alt EMOM

1 – 6 Crossover Symmetry OH Banded Squats

2 – 8 Arms only Wall Balls (14/10)

3 – 20 Second Jumping Hip Taps

4 – 20 Glute Bridges

Metcon

Metcon (Calories)

24 minute EMOM:

-Min 1= 4-6 Power Snatch @65% of 1RM

(RX+= 4-6 UB Reps)

-Min 2= 15 Wall Balls

(RX=20/14#,Masters 50+=14/10#, RX+=30/20#)

-Min 3= 20 DU + Remainder of Time Max Cal Ski

-Min 4= Rest

**Score is total number of Ski Cals Accumulate during the whole workout. Subtract 1 cal for every minute you were not able to complete the desired work in that minute.**
PERFORMANCE:

-Min 1= 12 Total Alt DB Snatch

-Min 2= 20s Max Wall Balls

-Min 3= 40 Single Under + Remainder of Time Max Cal Ski

Min 4= Rest

**Score is total number of Ski Cals Accumulate during the whole workout. Subtract 1 cal for every minute you were not able to complete the desired work in that minute.**

Cool Down

-Couch stretch x 90s each leg

-Foam Roll Lats x 90s each side

-LAX Ball Posterior Deltoid x 60s each side

-Stretch anything else that may be sore from the week

Extra Gains

Metcon (Time)

3 rounds for Total time:

-25 Cal AB.

Rest 1:1