Monday, April 15th: CrossFit

14
Apr

Monday, April 15th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Happy Monday Athletes! Check out Coach Nates “Chase the Stimulus” video for today! As we move closer toward Memorial Day Murph, our programming will be taking subtle shifts to continue progress but give you some different looks and combinations!

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up

Specific: 3 Rounds w/ Partner:

-16 Partner WB Toss Over Pull-Up Bar

-10 Inverted Rows ea. (Partner Holds Plank)

-8 Banded Seated Lat Pull-Downs (Partner Performs 2 TGU; 1 ea. Side)

Metcon (Weight)

10 minute alt EMOM:

1): 1 Strict Press + 2 Push Press(Goal is same weight as last weeks’ 1+1 for all 5 rounds)

2): 3-5.3-5. Strict Pull ups

**That is do 3-5 UB, come off, then again.**
Performance:

10 minute Alt EMOM:

1) DB Z-Press Alternating x 15s AMREP

2) 6s Eccentric Pull-Up (Use Band or Box Assist; Extra Focus on the last 2-3 inches of the lowering)

Metcon (AMRAP – Rounds and Reps)

4 Sets, for TOTAL rounds and reps accumulated from all sets, of:

2 min AMRAP:

-6 Pull ups

-6 Push ups on DBs

-6 Renegade Rows, each arm, no push up(50/35# each hand)

**Rest 2 minutes between sets**

**You will start each new set where you ended the previous set.**
Performance:

3 Rounds:

-10 Push-Ups

-10 Ring Rows

-Bear Crawl x 50′

-60s Assault Bike

**Rest 60s between rounds**

Cool Down

-90s Banded Bully, each side

-LAX Ball in T-Spine x 2 minutes