Friday, February 15th: CrossFit

Alpine CrossFit – CrossFit

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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