Wednesday, August 14th: CrossFit

13
Aug

Wednesday, August 14th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Make sure to come this Saturday for Coach Nate’s Goodbye WOD! Here is the schedule for the morning:

Schedule:

8-8:15 Board Address & Structure for the Day

8:15-8:35 Warm-Up & Equipment Build Out

8:35-9:05: Max Out Session (2 Lifts/15:00 Each)

9:05-9:15: WOD Set-Up

9:15: 40 Rounds/40:00 Time Cap WOD (1 C&J/ 2 Lateral Burpee’s/ 3 T2B)


Warm-up

General:

Dynamic series w/ Coach

Warm-up

SPECIFIC WARM-UP:

partner warm up, 3 rounds:

1.)Partner A: 3 turkish get ups per arm while partner B holds plank.

2.)Partner A: 6 explosive glute bridge while partner B does alternating SL DL.

3.)Partner A: 10 banded PVC pulls from hips to OH, partner B: alternating standing DB press (25/15)

Weightlifting

Push Press (E2MOM x 8 mins(4 sets): 5 Push Press @75% 1RM)

PERFORMANCE:

Every 2 minutes, for 8(4 Sets):

-3 Push Press with a pause at the bottom of the dip and the top of the press.

**Increase load from last week and use for all 4 sets..**

Metcon

Metcon (3 Rounds for time)

3 Sets:

3 Rounds:

-6 CTB(RX+=2-3 UB Bar MU)

-8 Parallette Shoot Throughs(No push up or Dip. BIG EMPHASIS ON HIP EXTENSION)

-10 Single arm DB Push Press(5 each arm)(RX= 53/35#, Masters= 45/25#, RX+=70,53#).

**Rest 2 minutes between each set of 3 rounds.**

**You are keeping track of how long each of the 3 sets of 3 rounds took you. You will be recording 3 times.**
PERFORMANCE:

3 Sets:

3 Rounds:

-6 Pull ups or Jumping Pull ups

-10s Plank on hands hold

-10s Top of Crab Walk Hold with legs straight

-10 Single Arm Strict DB Shoulder Press, 5 each arm,

**Rest 2 minutes between each set of 3 rounds.**

**You are keeping track of how long each of the 3 sets of 3 rounds took you. You will be recording 3 times.**

Cool Down

-LAX Ball in chest x 90s each side

-Foam Roll Lats x 90s, each side

Endurance

Metcon (Time)

3 Times Through for Time:

3 Rounds of :

-6 CTB(RX+=2-3 UB Bar MU)

-8 Parallette Shoot Throughs(No Push up or dip)

-10 Single Arm DB Push Press(RX=50/35#,Masters 50 +=45/35#, RX+=70/50#)(5 each arm)

between each 3 rounds….

-200m Double KB Farmer Carry(35/35 each hand)

-200m JOG!