Tuesday, December 18th: CrossFit

17
Dec

Tuesday, December 18th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General indoor relay on coaches queues

Specific:

-Band Around Wrist Wall Presses on Roller (Facing Wall) x 10

-5 KB Farmers Carry Lunge

-Clean & Press (In bottom) ea. Side

-6 Jump Squat Rotations (Jump & Rotate 180 degree’s & land in athletic position)

Front Squat

Front Squat Clusters:

1-Rep Every 30s x 6:00 (12 Repetitions Total)

@ 95-100% of Original 4-Rep Cluster

Metcon (AMRAP – Reps)

4 Rounds for total reps:

-40s Single Arm DB Hang Squat Clean(50/35#)

-Rest 20s

-40s Box Jump over w/STEP DOWN(24/20″)

-Rest 20s
Performance:

-40s Alt. DB Muscle Clean (From the Floor)

-20s Rest

-40s Alternating Step-Ups

-20s Rest

Cool Down

-CrossOver Step-Ups x 2:00

-Foam Roll

-LAX Calf & Hip Flexor

-LAX Trap Release x 30-45s (Be gentle)

Tall Banded Lunge x 60s ea. Leg

Extra Gains

Accumulate 2x 3:00 Banded MB Hug March (Rest 3-5:00 b/w Sets)