Monday, February 4th: CrossFit

3
Feb

Monday, February 4th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Happy Monday and Welcome to February! Check those e-mails tomorrow morning for our February Newsletter!

Warm-up

General: 3 Rounds, each person

Partner 1= 6 Cals on Ski

Partner 2= Holds Wall Sit until Partner 1 is done with Ski Cals

Specific: 3 Rounds:

-Pistol to Box x 10 (5 ea.)

-6 Single Leg RDL ea. Leg (Foot on Wall)

-Broad Jump x 5 (Full Squat in Landing)

Metcon (Time)

20 min EMOM:

Minute 1=Back Squat Triple @ 80-85% of 3-Rep Max

Minute 2= 12 Box Jump w/step down(24/20″)

Minute 3= 12/10 Cal Ski

Minute 4= 12 DB DL(70/50#)

Minute 5= 60 DU

(We shall score this like the last two weeks. Every minute you are not able to complete the desired work within that minute you will subtract 1 from 20:00. In the comments you will put the weight that you had for squats.)
Performance: 20:00 EMOM

Minute 1) Box Squat Triple at 80-85% of 1RM

Minute 2) 12 Alt. Step-Ups w/ MB Hug (14/10#)

Minute 3) 40s Ski-Erg or Row at Moderate Pace

Minute 4) 6 Single Leg RDL ea. Side

Minute 5) 40s Alt. Single Skips or Lateral Plate Jumps

Cool Down

Light AB 2-3:00 Cool Down

90s Banded Hamstring Floss, each leg

Foam roll Quads and Calves