Alpine CrossFit – CrossFit
Happy Monday Athletes! We are less than a month out from the 2019 CrossFit Open! Who’s excited?!?!
General: Partner AB Warm-Up: 3 Rounds ea.
-Partner 1: AB x 12/10 while other maintains plank.
Specific: 3 Rounds:
-20s Squat Mini-Jumps (Never come up more than half way)
-5 & 5 Lateral Banded Walk + High Pull
Alt EMOM x 20:00
-Minute 1= 3 Back Squat SINGLEs @85% of 3-Rep Max
-Minute 2= 15/12 Calorie Row at 1200/1000 cal/hr
-Minute 3= 14 Farmer Carry Lunges, in place(53/35# each hand)
-Minute 4= 50 DU
-Minute 5= 40s Elbow Plank.
*You are recording the weight you used for the Back Squats
Performance: Alt. EMOM x 20:00
1) Box Squat x 3 at 75-80% 1RM
2) 45s Row at Moderate Pace
3) Walking Lunge x 12-16 Steps (Unweighted)
4) 30s Single Skips/Double Under Practice
5) Side Plank x 30s (Alternating Sides ea. Round of EMOM)
Spend 5 minutes foam rolling lower body. Specifically Quads and Calves.