Monday, April 22nd: CrossFit


Monday, April 22nd: CrossFit

Alpine CrossFit – CrossFit

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Happy Monday Athletes! We are in Week 5 Of our current cycle and that means some CHANGE UPS! Get ready for not 1, but 2 Chase the Stimulus videos this week to help stay on top of the intended stimulus for new types of workouts!

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

**After every other movement do 5 kipping motions on the bar.**

Lunge (Forward and Backward)

Side Lunges (Alternating)


Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)





Metcon (AMRAP – Rounds and Reps)

40 min AMRAP:

-400m run(500m row if weather is bad)

-4 rounds of “Cindy”

**5 Pull ups

**10 Push ups

**15 Air Squats

-400m run(500m row if weather is bad)

-Rest 3 minute between rounds

(RX+=with Vest 20/14#)

**1 Round is 400m run/500m row + 4 rounds cindy +400m run/500m row. Each run or row is 1 rep. So there is a total of 122 reps in each round with the run and the reps of the 4 rounds of Cindy.**
Performance=Same but with Jumping Pull ups and Knee Push ups

Cool Down

Foam Roll Calves/Quads/Hips/Back (Take your time)

2 Sets:

30-45s Active Wall Calf Stretch ea. Leg

Bottom Squat (Engaged) Hold x 60s

Cobra x 60s

Extra Gains

Alt. EMOM x 1-:00 (5 Rounds)

1) TGU x 2 (Moderate Weight; Focus on Form & Engaged Shoulders)

2) Lying Straight Leg Raise x 5 (5s Up, 5s Down)