Wednesday, March 27th: CrossFit

26
Mar

Wednesday, March 27th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

ENDURANCE


Warm-up

2 Sets:

-Side Plank Clamshell x 10 ea. Side

-Back on Wall Side Plank Leg Raises x 15 ea. Side

-50′ Bunny Hops

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

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

1-Mile Run (Time)

Max Effort 1-Mile Run
Performance: SAME or 1500m Row

Warm-up

Pre-DL Warm-Up:

2 Sets:

-Banded Good Morning x 15

-Single Leg KB RDL x 8 ea. Side

Sumo Deadlift (15min to find heaviest 5 RM Sumo DL)

Performance:

30s on/ 90s Off= -Russian KBS for Load (Must hold the full 30s)

Cool Down

-Light AB or Row x 3:00

-Banded Hamstring Floss x 60s ea. Leg

-Standing Calf Stretch x 45s ea. Leg

-Tall Banded Lunge x 60s ea. Leg (Squeeze Glute on same side & keep abs tight)

Extra Gains

Alt. EMOM x 16:00 (4 Rounds)

A1) Crossover Step-Up w/ Single Farmers Carry x 6-8 (R-Leg)

2) Wtd. Plank x 40s

3) CrossOver Step-Up w/ Single Farmers Carry x 6-8 (L-Leg)

4) GHD Sorrenson Hold x 45s

Endurance

Chelsea Likes Cardio! (AMRAP – Reps)

0:00-10:00

Even= 1 Round “Cindy”

Odd= 12/10 Calorie Ski

10:00-20:00

Even= 1 Round “Cindy”

Odd= 15 Box Jump w/ Step-Down

20-30:00

Even= 1 Round “Cindy”

Odd= 15/12 Cal AB

Score= Total Rounds Completed of the 30:00 EMOM (Max Score= 30)