Youth

8
Apr

Youth

Alpine CrossFit – Youth Weightlifting

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Announcements

Tip Mallard Tuesday!


Warm-up

General: Speed Feet Ladder Drills

Specific:

Side Shuffle MB Chest Pass x 25′ ea. Direction

Single Leg Squat Thrust (Burpee w/o Push-up) x 5 ea. Side

Hang x 15s x 3 Rounds

Metcon (AMRAP – Reps)

Tripod Headstand (Tripod Leg Raises–> Frog Head Stand –> Tripod Kick-Up on Wall)
Performance:

-Accumulate 36 Renegade Rows in UB Sets of 6

(Every break= 20s Active Hang before returning)

Metcon (Weight)

15 min Atl EMOM
1) Power Clean 1.1.1 (3-Rep Cluster)

2) 20 Jumping Jacks + Hanging Flexion/Extension x 1 Attempt ME (Non-Stop movement)

3) Handstand/Tri-Pod Shoulder Taps x 15s (If they can kick to HS but not full shoulder taps, just do 15s hand raises

Cool Down

2 Sets:

60s Banded Bully, each arm

30s 3-Position Banded OHS stretch, each position, each arm

Extra Gains

Accumulate 20 Turkish Get-Ups Alternating Arms

(Moderate Weight; Emphasis on Shoulder Engagement & Position)