Monday, August 5th: CrossFit

4
Aug

Monday, August 5th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-Up: “Power 10” x 8:00 AMRAP (10s Assault Bike Sprint Between Pairs)

1) Inch-Worm w/ Turn-Out x 5 + 12 Alt. Lunges w/ Elbow Drop

2) Banded External Rotation (Neutral) Raise to Front Rack x 8 ea. Arm + 8 Single Leg RDL ea. Leg

3) Lateral Squat Jump to Single Leg Landing x 10 + 3 Wall Walks

4) Dive-Bomb Push-Up x 6 + Kneeling Banded Hip Thrusts x 6

Barbell Specific Warm up: 2 sets:

-5 Clean DL

-5 Clean Pulls

-5 Front Squats

-5 Power Cleans

-5 Cleans.

**Set 1 with Empty Bar**

**Set 2 with Light weight.**

Weightlifting

Clean (E3MOM x 9min(3 sets): Clean x 1.1.1)

Every 3 minutes, for 9 minutes(3 Sets):

Clean 1.1.1

**Rest 15s between Cleans**

**Build to heaviest.**

PERFORMANCE:

-Do not go over your 70% 1RM or 70% effort

Metcon

Metcon (Time)

6 Rounds for time:

-6 UB Power Cleans

-12/9 Cal AB.

RX= 135/95#

Masters 50+=95/65#

RX+=165/110#

**Rest 2 minutes between sets.**

**You time is total time on the clock after your last cal on the AB of the 6th round.**
PERFORMANCE:

-DB Power Cleans

-20s AB @85% Effort

Cool Down

-400m Walk

-90s banded hamstring floss each leg

-90s couch stretch, each side