Tuesday, January 22nd: CrossFit

21
Jan

Tuesday, January 22nd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Got a skill you want to refine before the Open? Don’t forget about our Guided Open Gym on Wednesday evenings!

Relay w/ Animal Walks + Explosive Shoulders (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Part 2:

2 Sets:

8 Floor Touch Jump to Ceiling

4 CrossOver Snow Angle (Slow & Controlled)

PVC Banded Lat Pull-Down & Raise x 20s

Kneeling Supinated Banded Pull-Down (5 Second Eccentric) x 5

Metcon (No Measure)

10 minutes: Accumulate 30-40 SHSPU in sets of 5-8.

**Every break do 6 Strict Chin ups**
Performance: 10:00 Alt. EMOM:

Even= Alt. DB Z-Press x 10 Odd= Banded Chin-Up x AMREP (-3)

Metcon (AMRAP – Rounds and Reps)

2 Sets:

4 min AMRAP:

-7 Double KB Hang Power Snatch(35/25#)(RX + 53/35#)

-8 Burpee Over KB(Not Facing)(Over Both KBs)

-9 TTB.

**Rest 3 minutes between AMRAPS **

**You are starting the second AMRAP where you ended the first.**

**Score is total rounds and reps**
Performance:

2 Sets:

4:00 AMRAP:

-8 DB Renegade Row

-50′ OH Carry Walk (35/25)

-10 Wtd. Sit-Ups w/ Single DB

**Rest 3 minutes between sets**

Cool Down

Crossover Recovery Series