Wednesday, June 5th: CrossFit

4
Jun

Wednesday, June 5th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Announcements

Endurance


Warm-up

Warm-up

General: Box Circuit x 60s ea. Movement

1) Step-Ups Alternating

2) Lateral Step-Ups Alternating

3) CrossOver Step-Ups 4) Floor to Ceiling Jump + Box Jump w/ Step-Down

Specific: 3 Rounds:

1) “I Dream of Jeanie” + Press x 8 ea. Arm

2) Foam Roller Thoracic Extension with Lying Wall-Sit x 30s

3) Kneeling Banded Hip Extension (Rapid Opening; Slow eccentric) x 10

Weightlifting

Power Clean (10 min to find heaviest)

Performance:

10:00 Alt. EMOM Even (Including 0:00)= -1.1.1.1.1 KB Sumo DL High Pull (Full Reset after ea. Rep)

– Odd= Box Depth Jump x 3 (Jump Off Box immediately into jump for height)

Metcon

Shakira (Time)

At the 10 minute mark,For Time:

20 Rounds:

-1 Power Clean at 85% of heaviest

-3 Box Jumps(24/20″)
Performance:

EMOM x 10:00

-3 DB Muscle-Cleans (From Floor; Heavy)

-3 Air Squat Jumps

Cool Down

Cool Down

-Light AB x 5:00 (Think aerobic recovery)

-Barbell Calf Roll-Out & Foam Roll Back. Then: Tall Banded Lunge x 60s ea. Leg -Lying Iron Cross Hold x 45-60s ea. Side

Endurance

Metcon (Time)

Part 1: 4 Sets (Rest 1:1)

8 DB Burpee’s (35/25)

200m Double DB Farmer Carry (35/25)

400m Run

*Score=Overall time after final Round

Metcon (AMRAP – Rounds)

Part 2: Alt. EMOM x 12:00

1) 8 DB Hang Power Clean + 8 Hanging Grip Exchanges

2) Lunge ea. Leg + Box Jump x 8 Reps

3) 20s Banded Hollow Body Bicycles + Glute Bridge Hold Remaining Time in the Minute

Top Score= 12 Rounds (12 Completed Minutes)