Wednesday, April 3rd: CrossFit


Wednesday, April 3rd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up (No Measure)

General: Assault Bike x 3:00

20s Arms/ 20s Legs/ 20s Both

Specific: 3 Rounds

5 Squat + Lateral Jump to Single Leg Landing ea. Side (Hold landing x 2s)

10 Single KB Death March (5 ea. Arm)

5 Burpee Broad Jump + TALL Jump on Landing (Burpee –> Broad Jump & Upon Landing you will squat and jump as High as You can)

10 Banded Hip Thrusts

Sumo Deadlift (Every 3 mins, for 9 mins: 6 Sumo DL @ 80% of 5RM)

Performance: Alt. EMOM x 8:00

1) Alt. Single KB Sumo Deadlift x 8 Alternating Repetitions

2) Glute Bridge Hold x 20s w/ MB between Knees

Metcon (AMRAP – Reps)

Alt. EMOM x 24 Minutes:

1) Hang-Power Clean x 3 (Moderate Load; Technique!)

2) Farmers Carry Split Squats x 7 ea. Leg @30X1

3) Lateral Jumps over Barbell AMRAP in 25s

4) Rest

**You are keeping track of total jumps over the barbell. Every jump over = 1 Rep. In the notes put the weight you used for Hang- Power Clean.**
Performance: Alt. EMOM x 24:00

1) 5 DB Power Cleans

2) “Same as Competition”

3) Single Leg Hop x Distance of Rig ea. Leg

4) Rest

Cool Down

-Light 3:00 AB or 400m Jog

-Foam Roll Calves x 45-60s ea.

-Lacrosse Ball in Trap x 30-45s ea. Side

-Banded Calf Stretch x 60s ea. Leg

Extra Gains

3 Sets:

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

A2) Side Plank Banded Row x 8 ea. Side

A3) Tall Kneeling Banded Hip Thrust Hold x 30s


1: Warm-up (No Measure)

12 min EMOM

1-50 DUs

2-Max walking lunges

3-12/10 cal ski

*Rest 5 min*

2: Metcon (Time)

Partner 200 Calorie Assault Bike

*Rest 10:00*

3: Metcon (Time)

Individually: For Time

Accumulate 75 Ring Push-Ups

*Every Break= 10 Kipping Pull-Ups before returning to Push-Ups