Wednesday, April 10th: CrossFit

9
Apr

Wednesday, April 10th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Incase you missed this yesterday—please watch this video to understand why we’re doing sumo deadlifts and 1-1 work to rest intervals. https://youtu.be/ifc73fVfj_g


Warm-up

General: “Rowling” x 5 Rounds (Penalty= Burpee’s)

Specific: Tabata!

**20s On/ 10s Off ea. Movement x 2:00 ea.**

1) Frog Pumps

2) Briefcase High Knee March (2 Rounds ea. Side)

3) Plate Hug Kang Squats

Sumo Deadlift ( Every 3 mins, for 9 mins: 6 Sumo DL @ 83% of 5RM)

Performance: Alt. EMOM x 8:00 (4 Sets ea.)

1) Double KB Sumo Deadlift x 6

2) Hollow Body Hold x 20s

Metcon (AMRAP – Reps)

Competition AND Performance:

3 Sets:

-30s Farmer Carry Hold(70/53# each hand)(We want this to feel heavy)

Rest 30s

-60s Air Squats

60s Rest

-90s Row for Cals

90s Rest

**Rx+= Weighted Squats** (Goblet Carry w/ Single KB From Farmers Walk)

Cool Down

-90s Couch stretch each side

-30 Frog Pumps w/pause at the top

Extra Gains

Metcon (No Measure)

2-3 Sets for Quality:

-15 Side Plank Clamshell (Banded) ea. Side

-10 Tempo Hamstring Curls (Banded if you can with Sorinex Roller)

-45s Weighted Plank

Endurance

Metcon (Time)

20:00 to Finish

50 Push Press (75/55)

40 Box Jumps

30 DB Floor Press

200m Run

10 Wall Walks

200 m Run

30 Floor Press

40 Box jumps,

50 Push Press