Posts by Alpha Athletics Crossfit 412
April 30, 2020
WOD:“Firestarter” For Time 100 Double Unders (2:1Singles/Jacks 1:1 Penguins) 90 Single Arm DB Thruster 80 Mountain Climber (1,1,2,2,3,3) 70 Single Arm DB Clean & Press 60 Sit-Ups 50 Single Arm DB Snatch 40 Windshield Wipers (1,2,3,4) 30 Single Arm DB Push Press 20 V-Ups 10 DB Goblet Squat *Split single arm movements evenly
Read MoreApril 29, 2020
WOD:“The Green Mile” 15 Minute AMRAP 12 Deadlifts (BB/KB/DB) 6 HRPU 12 Upright Rows (BB/KB/DB) *if performing with BB, same weight so limiting factor is Upright Row **if you have a heavy KB/DB, use 1 in front of body for both movements ***if lighter DB set, use pair at your sides for both movements
Read MoreApril 28, 2020
WOD:“Misery” 12 Minute AMRAP 2 DB Lungesters 2 Plank Burpees *Add 2 reps of each per round 1 Lungester = Rev Lunge R, Rev Lunge L, Thruster **If you don’t have a matching set of DB, use a light BB or 1 DB/KB in front rack)
Read MoreApril 27, 2020
WOD:“The Shining” 5 Rounds 1:00 Max Air Squat 1:00 Max Sit-Ups 1:00 Max Push-Ups 1:00 Max KB/DB Swing 1:00 Rest *Score is total of all reps
Read MoreApril 25, 2020
Instructions:1. Grab a partner and get in touch via technology 2. Equipment: a. Box or something to jump/step up on b. DB/KB/Odd Object c. Jump Rope 3. Partners work simultaneously – Partner A completes 8 Minute AMRAP A, Partner B completes 8 Minute AMRAP B. 4. Rest two minutes after the 8 Minute AMRAPs and…
Read MoreApril 24, 2020
Warm Up:3 Rounds 6-8 True Push-Ups 6/6 Light Tricep Kickbacks 5 Squat Therapy Strength:12 Min Clock4×10 Floor Press to Skull Crusher 4×15/15 Wall Sit Hammer Curls WOD:“I Want My Baby Back, Baby Back, Baby Back” 7 Rounds 7 Lateral Shuffle (2) Burpees 7/7 DB Rows 7 DB Weighted Sit-Ups Movement Tips:Floor Press to Skull Crusher:…
Read MoreApril 23, 2020
Warm Up:3 Rounds 5 Russian Baby Makers 8/8 BW Lunge 5/5 Pillar with Reach Double Under Practice/Mobility Strength:12 Minute Alternating EMOM (:40 Work/:20 Rest) Even: Goblet Squat to Curl Odd: 1/1 Reverse Lunge to OH Press *1 KB/DB for all moves, hold in front rack one hand on each side WOD:“They’re Magically Delicious” 40 Double…
Read MoreApril 22, 2020
Warm Up:3 Rounds :45 Deadbug 6 Good Mornings 4 Athletic Burpees Ankle Mobility Strength:Deadlift Barbell 3×5 Straight ORDB/KB/Backpack 4×5/5 Suitcase Deadlift *tempo if weight is light ALL (:30 Superman hold after each set) WOD:“Like A Good Neighbor” 6 Minute AMRAP4/4 Single Arm Alt. Devils Press 16 DB Toe Tap Rest 2 Min 4 Minute AMRAP3/3…
Read MoreApril 21, 2020
Strength:15 Min Clock 4×10 Bench/Chair Dips (Weight on lap if necessary) 4×10 Bent Over Rows (BB/DB/KB) 4×10 Front Raise (Plate/DB/KB/Bag) *add tempo if weight is light WOD:“Every Kiss Begins With Kay” 4 Rounds 20 Power Clean (DB 10/10 – one head touches floor) 20 Pulse Air Squats 20 Push Press (DB 10/10) 20 Pulse Air…
Read MoreApril 20, 2020
Strength:Legs Superset x4 8/8 Weighted Side Step-Downs (All R, All L) 15 Hamstring Curls WOD:“Minutes From The Mall” 12 Minute AMRAP 15 KB/DB Swings 10 Push-Ups 15 KB/DB Swings 10 Sit-Ups Movements Tips:DB Ham Curl: https://www.youtube.com/watch?v=ZHlBSI6JPsA Towel Ham Curl: https://www.youtube.com/watch?v=0bco39LPixs
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