Thursday, January 25th: CrossFit

24
Jan

Thursday, January 25th: CrossFit

Alpine CrossFit – CrossFit

Announcements

HOWL AT THE MOON is this Saturday evening! Good times, drink specials, Free Cover, and live music! Doesn’t get much better than that. 7-11pm let them know you’re with Coach Nate and you will receive free cover, a $1 drink ticket, and be part of the specials. Seats fill up as the night goes on so try to get there early so we can all hang out together!

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 15 Minutes:

1- 30s ME Double Unders

2- 12 Alt. Single Toe to Bar

3- Handstand Push-Up x 30s ME (Kipping/variations allowed)

Rx= As Designated.

Masters Rx (50+)= Sub Ring Push-Ups for HSPU

Scales:

– 30s DU Practice

– Hanging Alternating Leg Raises x 12-16 (Focus on getting legs up!)

-HSPU: If you have handstand push-ups, try to push yourself here for volume at the Open standard (flat on the ground. If not, you may elevated your position with 1 plate & 1 abmat, thats it! If you need more scaling, substitute 1 x Wall-Walk + 3-5 HSPU piked off of the floor or a box.

Strength (not for time)

A1: Single Arm Overhead Lunge (16-16-16)

Weight in an extended & overhead position while taking lunge steps.
8 ea. Arm

A2: Landmine Anti-Rotation (8-8-8)

Just like Landmine Floor to OH Rotation, but stopping at the hip and avoiding trunk rotation.

https://www.youtube.com/watch?v=nk7RksvqGQs
4 ea. Side; Slow and Controlled

-Rest 60s after ea. Set

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX Ball on Upper Trap & Deltoid x 30s

Active Supinated Hang Position x 30-60s (Can be broken up)

Light Stretching x 3-5:00 (Athlete choice)

Extra Gains

A1: Briefcase Carry (Single Arm Farmers) (100-100-100-100-100′ ea. Arm )

A2: 45 Second Sorrenson Hold (45s-45s-45s-45s-45s)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.