Tuesday, June 18th: CrossFit

17
Jun

Tuesday, June 18th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Our Tip Mallard is taking a break this week, but that doesn’t mean the meme’s will stop! Did you know that every week, multiple members of our coaching staff devote at least 3 hours to your programming & curriculum? And thats just weekly! Our initial design for the programming block takes more 🙂


Warm-up

Warm-up

General: 400m Jog

Specific: Alt. EMOM x 12:00 (3 Rounds)

1) Banded Pallof Press x 8 ea. Side

2) KB Bottoms Up Lunge & Press x 5 ea. Side

3) Band Around Feet Hanging Alt. Knee Tuck x 15s

4) Single Leg & Arm Banded Row (Stand on R-Leg, Pull with Left Arm. Stand on L-Leg, Pull with Right Arm) x 6 ea. Side

Gymnastics

Metcon (4 Rounds for reps)

4 Sets:

-6 Single Arm DB Z- Press @31X1, each arm

Rest 30s

-6 Feet Elevated Ring Rows

Rest 30s

-AMRAP(-2) Kipping HSPU (Use Modifications you used last week: Pike HSPU –> Box Pike HSPU –> Elevated Kipping HSPU –> Kipping HSPU)

Rest 2 minutes

**Goal is to get 1-2 more HSPU than you did last week.**
4 Sets:

-6 Single Arm Z Press @31X1, each side

Rest 30s,

-6 Ring Rows @31X1,

Rest 30s,

-Wall Walk x ME Hold (Static Midline! If you break midline, you’re done)

**Rest 2 minutes. **

Metcon

Metcon (3 Rounds for time)

3 Sets, each for time. of:

8-6-4-2

-Pull ups

-Parallette Shoot Throughs with push up.

**Rest 1:1**

**RX+=CTB**
Performance: Alt. EMOM x 12:00

-Even (Including 0:00)= 25s ME Strict Banded Pull-Ups

-Odd= 5 Parallette Shoot Throughs w/ Push-Up

Cool Down

Cool Down

-Light 400m Jog

-LAX in Pec & Lat Head (Under Arm-Pit)

-Banded 3-Way OH Stretch x 45s ea.

Metcon (No Measure)

3 Rounds for GAINS!

12 Barbell Curl (Supinated Grip)

-Rest 30s

10 Bent-Over Reverse Fly

-Rest 30s

12 Overhead BB Tricep Extensions

-Rest 30s

10 Forward to Lateral Deltoid Raise

-Rest as Needed