Tuesday, September 12th: CrossFit


Tuesday, September 12th: CrossFit

Alpine CrossFit – CrossFit



PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through


-Leg Swings

-Sampson Stretch

Deadbug/Midline Series with Hanging Emphasis: (No Measure)

30s ea. Deadbug Openers (Left-Left, Left-Right, Right-Left, RIght-Right; Arm and Leg)

15 Hollow to Superman Exchanges

15 Active Hanging Scapular Retractions

20 Hollow & Arch Position Hanging

Skill Work:

Metcon (No Measure)

Seated Kip to Turn-Over on Rings Practice (Use Band if need scale) Build to Best standard/scale for 3 repetitions

Banded: https://www.youtube.com/watch?v=IbEUM6KQNzg


Metcon (4 Rounds for time)

E4MOM x 16 Minutes (4 Rounds ea. For Time)

200m Run

20 Wall-Balls

10 Alternating DB Snatches (50/35)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Lats & Back x 60-90s

LAX Ball on Pec and Anterior Deltoid

CrossOver Recovery Series

Extra Gains

Ring Dips (ME-ME-ME)

Strict Ring Dips 2211 Tempo x 3 ME Sets (Rest as Needed)

800m UB Sled Drag Walk

Walking, facing forward, dragging a sled with weight that allows you to not stop moving.