Posts by Alpha Athletics Crossfit 412
January 28, 2019
Warm up:Squat Prep 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Vert Flex/Ext8/8 ML Stretch:45 Plank Strength: Weighted LungesAll Levels: 4 x 6/6 WOD: “Ice Queen”12 Minute AMRAP:4, 8, 12…DB Squat (50/35)DB Snatch (1, 2, 3, 4)20 Double Unders (Lateral Hop)
Read MoreJanuary 25, 2019
Don’t forget Happy Hour tonight Zone 28 aka Harmarville Lanes. Festivities begin when you get there or about 7pm. Family, friends, sig O’s all welcome. Hope to see you all there! Warm Up: Dynamic Warmup3rds5/5 Reverse Lunge to High Knee *Elevated if necessary*10/10 Single arm KBS – Build:40 Plank with pushup Strength: Weighted Step UpAll…
Read MoreJanuary 24, 2019
Don’t foget tomorrow is our first Happy Hour of the year at Zone 28 aka Harmarville Lanes. Family, friends, sig O’s are welcome. Hope to see you all there! CrossFit: Warm Up:3rds8/8 Bottoms Up KB Press10 Wall Drill5 :02 Pause Push Press (Build)10-8-6 Hang Power Cleans Strength: Push Press Level 1: 3 x 5 (+5)Level…
Read MoreJanuary 23, 2019
Warm Up: 3rdsPA Snatch Warmup (3-4-5) 6 Strict No Jump Burpees6 Box Jumps (30/24) ———————————–3 x 5 EB Pullunders Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 WOD:“18.0”21-15-9DB Snatch (50/35)Burpee Over DB *Compare to 1.23.18*
Read MoreJanuary 22, 2019
CrossFit: Warm Up: 10min WAMRAP 10 Banded Pullaparts 10 Kips / Kipping Practice10 True Pushups 20 Double Unders / Practice Strength: DB Bench PressAll Levels: 4 x 8 (Straight)*Same weight as 1.11.19* WOD: “Double Duece”3rds15 Pullups30 Double Unders (3:1)Right into3rds15 T2B15 Box Jumps BodyFit: 288 Warm Up:5min Double Under PracticeThen8min WAMRAP 10 Kips / Kipping…
Read MoreJanuary 21, 2019
This Friday will be the 1st Happy Hour of 2019 and will take place at Zone 28 aka Harmarville Lanes. Festivities begin when you get there or approximately 7pm. Family and friends are welcome Warm Up: Squat Prep3rds:15 Lunge Hold (R&L) *add weight if necessary:30 Side Pillar (R&L)10-8-6 Cleans (Muscle – Hang – Floor) *Build10-8-6…
Read MoreJanuary 18, 2019
Reminder: Alpha Winter Wellness Challenge begins tomorrow and it’s not too late to sign up. Get 2019 off to a great start with improved habits and attitudes towards your nutrition, recovery and training. Kickoff meeting at 9am tomorrow (Saturday) morning. Message myself or April with any questions. Warm Up: 3 x Deadbugs 1:00/1:003rds15 Banded Good…
Read MoreJanuary 17, 2019
CrossFit: Warm Up: 8min WAMRAP 10 Scap Depressions :40 Pillar with pushup5/5 Reverse Lunge to high knee15 Banded Hamstring Curls Strength: Weighted Step UpAll Levels: 3 x 7/7 *Heavier than 1.10.19* WOD:“Tabata That”:20 of work – :10 of rest x 8 – Rest 1min between movementsStrict PullupsMB SitupsHRPUGoblet Squat*Score is lowest output in any given…
Read MoreJanuary 16, 2019
Warm Up: Shoulder DROM 3rds10 Scap Progression5/5 Pillar with arm reach 10-8-6 Clean Progression (Muscle – Hang – Floor) – Build10-8-6 Push Press Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 3 x 5 (Build) the 1 @ 80% for MR WOD: “Barstar”For Time10 Push Jerk (155/115)20 Pullups30 Cleans20 Pullups10 Push Jerk *Compare…
Read MoreJanuary 15, 2019
CrossFit: Warm Up: 3rdsPA Clean Warmup (Build)20 Double Under/PracticeRack Mobility———————-3 x 5 EB Pullunders ———————-3 position H. Sq Cleans (Build) Strength: Hang Squat Clean Level 1: TechniqueLevel 2: Heavy 3 WOD: 10min EMOM5,4,3,2,1 – Hang Squat Clean (~60-70%)10,15,20,25,30 – Double Under (2:1)*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders* BodyFit: 286…
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