Wednesday, July 10th: CrossFit

9
Jul

Wednesday, July 10th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

ENDURANCE


Warm-up

General:

400m Jog

Specific= 3 Rounds:

-Crossover Step up x 8 ea

-Plank Shoulder taps on same box x 8ea

-Pistol squat to box #@31X1 x 8ea

-Handstand hold with feet on box x 20s

Weightlifting

Back Squat (6×1 @92-95%)

16 minutes to accumulate 6 Back Squat Singles @ 92-95%

Performance: Box Squat with same scheme

Metcon

Lisa (AMRAP – Rounds and Reps)

7 min AMRAP:

-12/9 Cal AB

-5 Front Squats @65% of CJ

-4 Jerks @65% of CJ

**Weight is taken from ground.**

**Max weight of 185/125
PERFORMACE:

-30s AB @80%

-5 Double DB Front Squats

-4 DB Push Press

Cool Down

-Light 400m Jog/Walk

-Foam Roll Quads & Back x 2-3:00

-Seated CrossBody Knee Hug x 45s ea. Side

Endurance

Metcon (Time)

Part 1: Alt. x 4 Rounds (2 ea. Component)

Rounds 1,3:

800/700m Row at 80% Immediately Into

16 Single Arm KB Thruster (8 ea. Arm

8 Switch Grip Pull-Ups (4 ea.)

Rounds 2,4:

40/30 Calorie AB Immediately Into

16 Single DB Alt. Step-Ups (8 ea. Leg)

2 Multi-Rig Attempts

*There is no “Rest” between Rounds, but Paces on Row/AB should support consistent movement

L-Hang (Acc. 60s in As Few Sets as Possible )

In an active hanging postioin, position both legs to parallel position above the floor and hold.