Wednesday, June 17th: CrossFit

16
Jul

Wednesday, June 17th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

ENDURANCE


Warm-up

GENERAL WARM-UP: 3 Rounds:

-Partner A= 30s AB at 80%

-Partner B= Wall Sit

SPECIFIC WARM-UP: 2 Rounds:

1) Partner A= 8 CrossOver OHS Partner B= Side Plank (L-Side)

2) Partner A= DB Supinated Curl x 12 (@3131 Tempo) Partner B= Side Plank (R-Side)

3) Partner A= Stone Deadlift x 6 Partner B= Downward Dog Alt. Toe Taps

Weightlifting

Back Squat (4-4-4)

Every 2 minutes for 6 minutes(3 Sets):

4 Back Squats at 80% of 1RM from Week 1

PERFORMANCE=

Same format with Box Squat

Metcon

Foust (Time)

“Foust”

For Time:

200m stone carry(115/95#)(Must do on 100m loop)

then…

10-1

-Pull-ups

-DB/KB Thrusters @35/25# each hand)

then…

200m stone carry(115/95#)(Must do on 100m loop)
PERFORMANCE:

-200m Sandbag bearhug walk(Must do on 100m loop)

then…

10-1

-Ring rows

-Wall Ball Squats(20/14#)

then…

200m Sandbag Carry(Must do on 100m loop)

Cool Down

-2 minute Easy AB

-10 Cat Cows

-Accumulate 2 minutes in Childs Pose

Extra Gains

3 sets:

-30s Banded around knees Glute Bridge Hold

-30s Plank Shoulder Taps

-30s Hollow Body Hold

Endurance

Metcon (8 Rounds for time)

E4MOM x 4 Rounds (16:00)

15/12 Calorie AB

5 Devil Press (35/25)

7 Strict Pull-Ups

*Rest the Remaining Time in the 4:00 Window

Immediately into…

E4MOM x 4 Rounds (16:00)

12/9 Calorie Ski-Erg

Single DB Carry Step-Ups x 10

6 DB Strict Press ea. Arm (35/25)

*Rest the Remaining time in 4:00 Window