Monday, June 17th: CrossFit

16
Jun

Monday, June 17th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Looking for something to do this weekend? Don’t forget about the Arcanum Mile-High Games at Infinity Park! We have several athletes & coaches competing over 3 days of competition starting Friday morning!

Warm-up

Warm-up

“Power 10” 10:00 AMRAP Warm-Up (10s AB Sprint in between movement pairs)

1) Lunge w/ Palms Down & Rotate x 8 + 10 Banded KB Swings

2) 50′ Frankenstein Walk + 10 Cossack Squats

3) “I dream of jeanie” x 5 ea. Side + 10 Inverted Rows (BB on Rig)

4) 10 Floor to Ceiling Jumps + 5 Jefferson Curl (5-10lb’s; SLOW & Controlled)

Weightlifting

Back Squat (E2MOM x 8min(4 Sets): 5 @80%)

Performance= Same Rep Scheme & Timing Box Squats based off 3RM

Metcon

Metcon (4 Rounds for calories)

Every 6 minutes, for 24 minutes:

-4 UB Power Cleans @70% of 1RM Power Clean

(30s Rest)

-20 UB KB Farmer Carry Reverse Lunges(RX=53/35# each hand)(Masters 50+=45/25# each hand)

(30s Rest)

-2 minute Max Cal AB.

**Rest for remainder of 6 minute window.**
Performance:

E6MOM x 24:00

-6 Dbl. DB Muscle-Clean

(Rest 30s)

-20 Walking Lunges

(Rest 30s)

-90s AB Calories

**Rest remaining time in the 6:00 window. .**

Cool Down

-2:00-3:00 AB Cool-Down

-Foam Roll Quads & Glutes

-Banded Lunge x 60s ea. Side

-Banded Lateral Opener x 60s ea.

Extra Gains

Metcon (No Measure)

3-4 Rounds for Quality:

Landmine Anti-Rotation x 8 (Slow & Controlled)

-Rest 45s

Star Plank x 20s ea. Side

-Rest 45s

Copenhagen Plank x 10-15s ea. Side

Rest as Needed