Monday, June 11th: CrossFit

10
Jun

Monday, June 11th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Metcon

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP w/ Partner:

400m Run w/ Partner

12 Alternating DB Snatches (50/35)

8 Burpee Box Jumps (24/20)

12 T2B

-400m is completed together, alternating on the indoor tasks. Each athlete must complete the designated number of repetitions; you can alternate as you like but both must complete the assigned reps.

Scales=

400m Run= 200m Run

DB Snatch= Scaled Weight

Burpee Box Jumps= Burpee Step-Ups w/ Scaled Box Height

T2B= Hanging Straight-Leg Raises OR Straight-Leg Sit-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 2:00 Cobra Stretch Position

Accumulate 60s Tall Banded Lunge (OH reach)

30 Scapular Rotation/Circles (Plank Position)

20 Single Leg Hip Thrust ea. Leg (Slow and Controlled)

Extra Gains

A1: Pendlay Row (6-6-6)

Tempo: 30×2

Rest 30-60s

A2: Kneeling Single-Arm Press (6-6-6)

In a Lunge position, front rack press DB/KB to overhead then return. Pressing arm is on the Open hip side.
6 ea. Arm

31×1

Rest 60s

A3: 45 Second Sorrenson Hold (45-45-45s)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.