Tuesday, October 9th:CrossFit
Alpine CrossFit – CrossFit
Announcements
BBFB Theme Week is next week! How’s that fundraising going?
Warm-up
General Running Warm-up (No Measure)
6 Laps around Rig:
2 Laps Jogging
2 Laps Side Shuffle
2 Laps Backwards Running
3 Rounds:
10 Perfect Stretch
10 Side lunges
10 Leg Swings, all 4 ways
10 Seated Hip Internal/External Rotations
Warm-up (No Measure)
2 Rounds:
-Bottoms Up KB Press x 5 ea. Side
-3-5 Pull-Ups (Strict OR Kipping)
-5 Tuck Jumps (Knee’s above waist)
Gymnastics Skill Work
Warm-up (No Measure)
“Handstand Skill Work (Push-Up Focused)
One set of:
Wall-Facing Handstand Shoulder Shrugs x 20 reps….
then Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Elevated Knee (or foot–harder) Handstand Push-Up x 4-8 reps
– – – – – – – –
Option 2 –
2 sets:
Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps or HSPU negative x 1 @40A1
– – – – – – – –
Option 3 –
Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up x 1 rep @ 32X2
*Though you are going to be in a headstand position for 2 seconds, use caution to avoid neck injury by descending carefully at the bottom of the negative portion of the handstand push-up.”
For Those who do not want to do Handstand Skill Work:
2 round, rest between
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Elbow Plank x 20 seconds
Interval 2 – Incline Push-Ups on 30″ Box x 10 reps
Interval 3 – Ring Dips with Scaling Option x 5 reps
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
-400m run light sandbag on back (3/2 Inserts or sub with MB)(Counts as 1 Rep)
-20 TTB +
-20 box jumps w/step down.(24/20″)
Cool Down
Banded Hamstring Floss x 60s ea. Leg
2 Rounds:
-15 Cat-Cow
-30s Cobra Stretch