Wednesday, July 31st: CrossFit

30
Jul

Wednesday, July 31st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

ENDURANCE

Warm-up

GENERAL WARM UP:

20/20/20 Arms/Legs/Both on AB x 3 minutes(3 times)

SPECIFIC WARM UP:

2 Times Through:

**one partner will work while another will hold a static position.**

A – one partner completes 10 walking lunges while other partner holds wall sit and then switch,

B – one partner complete 8 bottoms up KB press while other partner holds plank then switch,

C – one partner does 8 crossover ER on each side while other partner completes active hang on the bar then switch.

Metcon

Metcon (Calories)

24 Minute EMOM:

Min 1=10 HSPU

Min 2=14 Double KB Farmer Carry Lunge Steps(in place)(53/35# each hand)(14 Total Lunges)

Min 3= Max Cal AB.

Minute 4= Rest.

**Score is Total AB Cals Accumulated during the EMOM.**
PERFORMANCE:

24 Minute EMOM:

Min 1=10 Box HSPU/Piked HSPU/Hand Release Push-up/Push-up/Box Push-up

Min 2=14 Body Weight Lunges(14 total lunges)

Min 3= AB @75-80%

Minute 4= Rest.

**Score is Total AB Cals Accumulated during the EMOM.**

Cool Down

-400m Walk

-3 Position Banded OH Series x 30s each position, each arm

-Crossover Recovery Series

Extra Gains

3 Sets:

-10 DB Curls @30Xl

-10 Banded Tricep Push-downs @30X1

-10 Bent-over DB Flys @30X1

Endurance

Metcon (Time)

3 Rounds for time:

-20 Burpees to OCR Ring

-100ft Walking Lunges

-200ft Double KB Farmer Carry Walk(53/35 each hand)

-30/25 Cal AB

**Rest 3 minutes between rounds.**