Thursday, January 17th: CrossFit

16
Jan

Thursday, January 17th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

What is the Highest of Highs & Lowest of Lows on Planet earth? (Note: Not emotional states, physical locations on planet earth)

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

then….

2×10 Banded Pallof Press ea. Side

-Feet Spread, Feet together, Feet In-Line, or Inside Foot Up (TOUGH!)

Banded Face-Pulls x 20 (2121)

Warm-up

Specific: 3 Rounds:

-Box Pistol x 6 ea. Leg

-Alt. V-Ups (Single Arm/Leg) x 12

-External Rotation at 0 (Neutral/Across Chest) x 10 ea. Side

-Banded Overhead Pallof

Metcon (AMRAP – Reps)

25 min Alt EMOM:

-Minute 1: 3 Back squat SINGLES @ 83% of 3-Rep

-Minute 2: 40s AB @ 335/235

-Minute 3: AMREP (-2) T2B; Rx= 8-12

-Minute 4: 40s Lateral Barbell Jumps

-Minute 5: 30s Elbow Plank.

**Keep track of total reps combined of TTBs and Lateral Jumps.**
Performance: Alt. EMOM x 25:00

Minute 1: 3-5 Box Squats at 70-75%

-Minute 2: 40s AB at Moderate Pace

-Minute 3: Forearm Plank Mountain Climber (Slow & Controlled) x 8-12

-Minute 4: 25s ME Toe Taps on Plate Alternating

-Minute 5: Glute Bridge OR Wall-Sit Hold x 30s

Cool Down

Cool-Down:

2-3:00 AB at Recovery Pace

-60-90s Couch Stretch OR Standing Quad Pull ea. Leg

-90-120s Cobra Accumulation

-90s Forward Fold with Legs Spread