Friday, February 15th: CrossFit
Alpine CrossFit – CrossFit
Announcements
The Open is a week away! With not as many registrations this year, we will allocate everyone to a team. Register at Games.CrossFit.com!
Warm-up
General Warm-Up:
Partner MB Tosses-
Granny Tosses
WB Toss
Lateral Toss
Overhead Toss
**Penalty for Drop=5 Burpee’s**
Specific:
-6 Single Arm KB Cluster (Clean Thruster) ea. Arm
-30s DU Practice
-4 Broad Jumps
Back Squat (4×3. Build to heaviest)
Every 3 minutes, for 12 minutes(4 Sets):
-3 Back Squats. Build to heaviest.
Performance: E3MOM x 12:00=
-3-Rep Box Squat (Building from 85% of 1RM)
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ Scaled (Time)
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders
*40 minute time cap
CrossFit Games Open 17.5 Teens 14-15 (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
Cool Down
3 minute AB Flush out
Foam Roll Quads x 90s each leg
Foam Roll Calves x 90s each leg