Tuesday, May 7th: CrossFit

6
May

Tuesday, May 7th: CrossFit

Alpine CrossFit – CrossFit

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Relay w/ Animal Walks (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

Warm-up

Specific: 8 minute EMOM

1/5 – 15 frog pumps,

2/6 – 6/5 Cal AB

3/7 – 6 Ring Pike Openers

4/8 – 6 burpee box jumps

Sumo Deadlift (E3MOM x 12(4 Sets): 3 DL **Start @90-100% of 5RM**)

Alt. EMOM x 8:00:

-Even (Including 0:00)= Banded Pull-Through x 10 (Slow Eccentric)

-Odd= Wtd. Plank x 30s

Metcon (5 Rounds for reps)

Every 3 minutes for 15 minutes(5 Rounds)

-55s Power Snatch (Singles; 95/65) Max Effort

-55s Max Box jumps w/step down(24/20″)

**We will score this as Total of Reps for each round. **
Performance: “Same Format” -55s Double OH Carry for Distance (Every 25’= 5-Reps; 5’= 1-Rep)

-55s Max Effort Step-Ups Alternating

Cool Down

Light 3:00 AB

LAX Ball in Calves & Upper Trap

then, Banded 3-Way OH Stretch

Extra Gains

Metcon (No Measure)

3 Rounds for Quality:

A1) Half Kneeling DB Press x 6-8 ea. Arm

A2) Double DB Bent-Over Row x 8 (31×2)

A3) Star Plank x 30s ea. Side