Tuesday, April 2nd: CrossFit
Alpine CrossFit – CrossFit
Warm-up
Warm-Up: “Power 10” x 10:00 AMRAP (10s AB Sprint b/w Movement Pairs)
1)Inch-Worm w/ Turn-Out x 6 + 10 Up-Downs
2) Alt. Single Leg V-Ups x 10 + Superman Hold x 20s
3) Wall-Walk x 3 + Top of Ring Row Hold x 15s
4) “I Dream of Jeanie” w/ Press x 5 ea. Side + Star Plank x 20s ea. Side
Metcon (Weight)
10 minute alt EMOM:
1): 1 Strict Press + 2 Push Press
2): 4-6 strict Pull ups
**Goal is to do heavier weight and more pull ups than last week.**
Performance: Substitute DB For Part 1 & Banded Pull-Up AMREP (-2) for Part 2
Metcon (AMRAP – Rounds and Reps)
3 Sets, each partner:
2 min AMRAP:
-7 TTB
-7 Burpee Box Jumps w/step down(24/20″)
**Partner 1 does 2 min AMRAP while partner 2 rests. Then they switch. Each partner will do 3 AMRAPs.**
**You will start each new AMRAP where your partner ended.**
Performance: 3 Sets, each Partner:
2:00 AMRAP
-7 Hanging Knee Tuck to Straight Leg Lower
-7 Hand-Release Push-Ups + 25′ Bear Crawl (25’= 5-Reps; 1-Rep every 5ft)
**Partner 1 does 2 min AMRAP while partner 2 rests. Then they switch. Each partner will do 3 AMRAPs**
**You will start each new AMRAP where your partner ended.**
Cool Down
-Light Row/AB x 2:00
-Seated Knee Hug & Rotation x 60s ea. Side
-Cobra x 90s Hold
-Downward Dog Hold x 60-90s
Extra Gains
Alt. EMOM x 12-16:00 (3-4 Rounds)
A1) Double DB Hammer Curl x 10
A2) Banded Pallof Press x 8 + 15s Hold (R-Side)
A3) Banded Tricep Push-Down x 10
A4) Banded Pallof Press x 8 + 15s Hold (L-Side)