Tuesday, March 5th: CrossFit

4
Mar

Tuesday, March 5th: CrossFit

Alpine CrossFit – CrossFit

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Tips Tuesday! Our tip for you from the Tip Mallard……


JumpNRope (No Measure)

2 Rounds, 1 Min Each:

Single Skips

Alternating Legs Skips

Lateral Jumps

Tall Singles (Get air!)

Double/Triple Under Practice

Warm-up

Specific:

4 Rounds:

-3-Cone Shoulder Drill x 3 Passes ea. Side

-Banded Lateral Walk w/ Upright Row x 5+5 ea. Side

-1 Lap Skipping Around Rig

Metcon (No Measure)

Pre-WOD: C2B Prep & Technique Circuit:

A) Alt. EMOM x 9:00=

1) Seated Banded PVC Chest to Bar Pulse x 15s

2) 3-5 Big Kips on Rig

3) Lying Snap to Bridge x 3
Performance: Alt. E2MOM x 8:00 (4 Rounds)

-10 DB Bent-Over Reverse Flys

-20s Star Plank ea. Side

Metcon (AMRAP – Reps)

10 min AMRAP:

2-4-6-8…

-Hang Power clean and Jerk(115/75)

-CTB

***After every set of CTB do 35 DU**
Performance: 10:00 AMRAP: -6 Alt. Single DB Clean & Push Press

-6 Jumping C2B Pull-Ups w/ 3s Eccentric Lower (Must control eccentric portion of rep)

-20s Hollow Body Hold

Cool Down

-Walk 3 Laps around the rig

-Foam Roll Back & Lats

-Banded 3-Way OH Stretch x 30-45s ea. Stretch ea. Arm

2 Sets:

-Banded ER at Neutral x 10 ea. Side

-KB Bottoms Up 1/2 Turkish Get-Up (To Seated Position) x 3-5 ea. Side