Posts by Alpha Athletics Crossfit 412
December 17, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (12:00 time cap) :20 Handstand Hold 10 Tall Kneel Anti-Extension Press* 10 Banded High Row to External Rotation** 12/side Miniband Sidestep on Toes 5 Barbell Strict Press (build) Strength:10min EMOM Min 1: 1 Strict Press (Build) Min 2: 6 Ring Rows *Feet Elevated* WOD:10min AMRAP 10/10 DB Snatch…
Read MoreDecember 16, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/leg Glute Bridge with March 10/side Side Plank Rotations 3 DB Bear Complex WOD:DB 250 (35/25) *Alpha 250 w/ DB’s instead of BB* **20min Hard Cap** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 5 Tempo (33X1) Banded Front Rack Squat 10/leg Glute Bridge…
Read MoreDecember 13, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10/leg Single Leg Glute Bridge 10m/each Forward/Backward Quadruped Crawl :20/side Star Plank Partner WOD: 250m Row 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees *Partners alternate movements each round* **20min Cap** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg DB WTD Single Leg Glute Bridge 6/side DB Deadlift with…
Read MoreDecember 12, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 PVC Lift Offs 5/leg Stationary Snap Skips 6 Scapular Plank Push ups 12/side Miniband Sidesteps on Toes Strength:15min clock 4×6 St. Pull-ups (Toe Assist) 4×6 Weighted Pushups WOD: “Zack, Slater, Screech”40-30-20-10 Cals AB Cal Row Double Unders (3:1) *20min hard cap* BodyFit Warm Up:Run/Row/Bike/DU before…
Read MoreDecember 11, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 2 Wall Walks 5/leg Single Leg Hops 10 KB/DB Sumo Deadlift Pulses WOD:16min AMRAP 2/2, 4/4, 6/6… Sin. Arm DB C&J 10 DU/Lat. Hops DB Lunge 10 DU/Lat. Hops *R+L=1* CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 2 Wall Walks 5/leg Single Leg Hops…
Read MoreDecember 10, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 25/leg Lateral Toe Taps with Band 10 V-ups or Tuck-ups 10 Tuck Jumps 1 From Floor Snatch Complex (Build)* *From Floor: 2 Pull, 1 Power, 2 Full Strength: SnatchLevel 1: TechniqueLevel 2: 5×3 (Build)*Must be touch-and-go* WOD: “Bawitdaba”10min AMRAP 10 Snatch (75%) 10 Box Jumps 5/5…
Read MoreDecember 9, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 20 Frog Pumps 10 Windshield Wipers WOD::30 on :30 off Accumulate 100 of each – Wall Balls & Cals AB Min 1: Wall Balls Min 2: Cals AB CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats…
Read MoreDecember 6, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Banded Thrusters 10/Leg Mountain Climbers 10/Side Side Plank Rotations 10 Tuck Jumps WOD:15min AMRAP 10 Cals Row 10 DB Burpees (35/25) 10 DB Thrusters CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 Supinated Grip Body Row 10/Side Side Plank Rotations…
Read MoreDecember 5, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…
Read MoreDecember 4, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 12/side Lateral Banded walks 10 KB RDL :20/side Star Plank 5 Scapular Push-Ups WOD:3rds 20/14 Cals AB30 Pushups 40 KBS – Russian CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg Single Leg Glute Bridge 10 KB RDL :20/side Star Plank 5 Scapular Push-Ups 5…
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