Tuesday, April 30th: CrossFit
Alpine CrossFit – CrossFit
Announcements
Warm-up
“Power 10” Warm-Up x 8:00 AMRAP (10s Sprint on AB in between movement Pairs)
-Single Leg Glute Bridge x 10 ea. & Lateral Squat Jump w/ Single Leg Landing x 6 (3 ea. Side
-KB Overhead Lunge x 5 ea. Side & Bird Dogs x 5 ea. Side
-Push-Up Hops x 15 & Banded External Rotation at Neutral x 10 ea. Side
Sumo Deadlift (E3MOM x 9min(3 sets): 5 Sumo DL @80% of 5RM)
Metcon (5 Rounds for reps)
Every 3 minutes for 15 minutes(5 Rounds):
-50s KB Power Snatch(45/25#)(Alternate arms every 5 reps, do not touch the ground)
-50s Max Cal AB
**We will score this as Total of Reps + Cals for each round.**
Performance: Every 3:00 for 15:00 (5 Rounds):
-8 Single Arm Russian KB Swings
-25′ OH Walk ea. Arm
-45s Assault Bike at 85% Effort
(Total Calories is your score)
Cool Down
400m Light Jog
Foam Roll Quads x 60s
2-3 Rounds for Quality:
-10 Banded ER ea. Arm
-Single Leg Glute Bridge Hold x 30s ea. Leg
Extra Gains
Alt. EMOM x 12:00 (4 Rounds)
1: Single Arm DB Bent-Over Row x 10 (R-Side)
2: Band Assisted Hamstring Curl x 8-10
3: Single Arm DB Bent-Over Row x 10 (L-Side)
4: AMREP (-2) Strict T2B