Thursday, November 15th: CrossFit


Thursday, November 15th: CrossFit

Alpine CrossFit – CrossFit

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Working that pull-up strength today!


General: Partner AB x 3 Rounds:

1- Chest on AB x 30s

2- Partner Holds Hollow Body

Part 2: 2 Rounds

50′ Suitecase Carry High Knee Walk ea. Side

7 Scap-Retraction Pull-Ups

Pallof Front Raise x 5 ea. Side

Gymnastics Skill Work

Warm-up (No Measure)

2-3 sets of:

Interval 1 – Chin Hang Toe Taps x 15 seconds

Interval 2 – Pull-Up Negatives x 5 reps @ 30A0

Interval 3 – Kipping Mini Pull-Up x 15 seconds effort

More advanced…

1-2 sets of:

Interval 1 – Strict Pull-Up x 5 reps

Interval 2 – Strict Pull-Up x 4 reps + Kipping or Butterfly Pull-Up x 2 reps

Interval 3 – Strict Pull-Up x 3 reps + Kipping or Butterfly Pull-Up x 4 reps

Interval 4 – Strict Pull-Up x 2 reps + Kipping or Butterfly Pull-Up x 6 reps


Metcon (AMRAP – Reps)

14 minute EMOM:

Minute 1 = 20s FRL.

Minute 2= 45s Max Rep Wall Ball(20/14#)

**Score is total Wall Balls .**

-1- Focus is repeatability! Unbroken doesn’t always mean the best score.

-2- Plan your sets early and try to stick to them. You have 7 rounds to change strategy so be smart off the start.

In-Balance Strength

Warm-up (No Measure)

Post-WOD: 4 Rounds:

-Back against wall side plank on hand x 60s, each side.

-60s Wall Sit with Medball Squeezed between legs.

Cool Down

-2-3:00 AB Legs Only Cool Down

-LAX ball in Shoulder (Pec Minor & Deltoid)

-Banded Lateral Opener x 60s ea. Side

-Kneeling Sit on Heels x 60-90s