Wednesday, August 2nd: CrossFit

1
Aug

Wednesday, August 2nd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Hi all, please note there is no weightlifting tonight while Nate is out-of-town. Please make sure to tune in to The Games tomorrow!!

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Skill Work:

Metcon (No Measure)

Handstand Progression EMOM x 12 Minutes

1st 4 Minutes= Push Up Position to Downward Dog x 3 Reps

2nd 4 Minutes (4-8)= Floor Pike Push-Up x 3-5 Reps (Lowest scale= AbMat on Plate to decrease ROM)

3rd 4 Minutes (8-12)= Feet on Box HSPU x 3-5 (Only if they can do Floor Pike with only abmat)

Strength (not for time)

Push Press (Establish 5RM Push Press)

Metcon

Metcon (3 Rounds for time)

For Overall Time (Rest 2 Minutes b/w Stations)

1-Mile Assault Bike

40 Wall Balls (20/10; Rx+= 30/20)

30 Burpee’s to Target (Must be out of reach)

Cool Down

Metcon (No Measure)

400m Light Jog

Quad Roll Out x 30-60s ea. Leg

Standing Quad Pull x 60s ea. Leg

Extra Gains

A1: Barbell Evil Wheels (8-8-8)

Use a Barbell with plates as an Ab-Roller. Roll out only as far as a tensioned midline allows.

A2: 45 Second Sorrenson Hold (45-45-45 (Seconds) )

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.