Wednesday, June 12th: CrossFit

11
Jun

Wednesday, June 12th: CrossFit

Alpine CrossFit – CrossFit

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ENDURANCE


Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

**After every other movement do 5 kipping motions on the bar.**

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Warm-up (No Measure)

2 Sets:

-CrossOver 90/90 x 5 ea. Arm

-Active Hang x 20s

-KB Bottoms Up Waiter Carry x 50′ (25′ ea. Side)

Metcon

Metcon (4 Rounds for reps)

4×6:00 AMRAP (One into the other, no breaks)

AMRAP 1:

-15/12 Cal. Ski-Erg

-10(total) Double KB Farmers Step-Up (35/25 each hand)

**25/22 Reps in a Round**

AMRAP 2:

-200m Run

-5 Stone Deadlifts(Moderate weight)

**Must complete full 200m run to get the rep.**

**6 Reps in a round**

AMRAP 3:

-15/12 Cal AB

-8/5 Single Ring Push-Up ea. Side.

**23/17 Reps in a Round.**

AMRAP 4:

-20 Lateral Jump over Parallette

-5 Parallette Shoot Throughs (No Push-Up)

**25 Reps in a Round.**
Performance:

AMRAP 1:

-60s Ski(For Cals)

10 Step-Ups(Unweighted) (total)

**Score is total cals + reps on of step ups**

AMRAP 2:

-200m Jog

-8 KB Russian Swings(50/35#)

**Must complete the full 200m to get the rep.**

**9 Reps in a Round.**

AMRAP 3:

-60s AB at 80% for cals

-6 Standing DB STRICT Press (35/25)

**Score is total cals + reps on DB Press.**

AMRAP 4:

-50′ Lateral Shuffle (25′ ea. Direction)

-10 Sit-Ups

**Every 25′ for shuffle is 1 rep.**

**12 Reps in a Round.**

Cool Down

Cool-Down:

-Foam Roll x 2-3:00 (Anything Sore, Fatigued, or Tender. Take your time)

-Banded Bully x 30-45s ea.

-Banded Hamstring Floss x 60s ea. Leg

Extra Gains

Take extra gains & put it towards recovery today. Mobility, Stability, and time outside 🙂

Metcon (Time)

Endurance/OCR Extra Gainz!

Part 1: For Time

800m Run

600m Run

400m Run

600m Run

800m Run

-Rest 1:30 after ea. Run

Part 2: Accumulate 6-10 Rope Climbs for Quality