Alpine CrossFit – CrossFit
Looks like JUMANJI: WELCOME TO THE JUNGLE is our choice for Movie Night this Friday! Showtime is at 7:00pm.
Full Body Warm-up E (No Measure)
10 Air Squats
10 Scorpions on Stomach (5/side)
10 Front Squats w Empty Bar
10 Kips on Rig or 10 Pull-Ups
Jerk Technique Review + WOD Set-Up
Metcon (AMRAP – Rounds and Reps)
10 Walking Lunges
-Wall Walk= Must touch chest to wall for Rx.
-Scales= Wall Walk as vertical as you can OR Inch-Worms.
this AMRAP will run immediately into our Strength Component.
Strength (not for time)
Front Squat + Push Press (4+3, 4+3, 4+3, 4+3, 4+3)
Perform the designated number of repetitions for front squat, then the designated number for push press.
E2MOM x 10:00= 4 Front Squats + 3 Push Press
-Start at 55% C&J Max and Build…
Split Jerk (2-2-2-2-2)
E2MOM x 10:00= 2 Split Jerks
Start at heaviest complete set from F.Squat + Push Presss.
Briefcase Carry (Single Arm Farmers) (400m (200m ea. Arm))
Metcon (No Measure)
LAX/Barbell Roll Arms/Upper Body
-Take 2-3:00 to roll grip, tricep/bicep, shoulders and pecs.
Banded OH Stretch x 45s ea.
CrossOver Sym. Recovery Circuit
A: Snatch Grip RDL (3-3-3-3)
Build but not maximal.
: Metcon (No Measure)
Midline Series: 2-3 Rounds for Quality
30s Wall Sit w/ MB between Knee’s
Half-Kneeling Banded Pallof Press x 8 ea. Arm (5050 Tempo)
Reverse Plank Hold x 30s