Monday, June 17th: CrossFit
Alpine CrossFit – CrossFit
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