Thursday, April 18th: CrossFit

17
Apr

Thursday, April 18th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

No Class Sunday!


Warm-up

Warm-up (No Measure)

“Power 10” 10:00 AMRAP:
10s AB Sprint b/w Pairs

1) Briefcase Lunge x 6 ea. Side (Single-Light KB)

2) Banded Good Morning x 8 + Banded Upright Row x 8

3) Squat Jump to Single Leg Lateral Landing x 8 (4 ea. Side) + Overextended Inch-Worm (Walk hands above head-line) x 5

Warm-up (No Measure)

Clean Technique Review: 2 Rounds x 5 Reps ea:
-Clean Pull to Quad

-Front Squat

-High Hang Power Clean

-Low-Hang Power Clean

-Power Clean

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 24 Minutes:

1) TNG Power Clean x 3 (Moderate Load, Same weight for all 6 sets; Technique!)

2) Farmer Carry Lunges x 6 each leg @30×1 (do all 6 on one leg, stationary, then 6 on the other.)

3) Double Under AMRAP in 40s

4) Rest

**In the comments put the load you used for the Power Cleans**
Performance:

Alt. EMOM x 24:00

1) Seated Box Jump (Seated on Lower Box) x 5

2) Same as Comp.

3) 30s Bear Crawl Around the World (Plate on Back; Left Foot Raise, Left Hand Raise, Right Hand Raise, Right Foot Raise= 1-Rep)

Cool Down

-30 banded hamstring flossing reps, each leg

-pigeon stretch x 90s,each leg

-30 Alt Deadbugs