Posts by Alpha Athletics Crossfit 412
August 6, 2018
Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner. Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party. We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics. …
Read MoreOwn It
Ownership – the act, state or right of possessing something. When we think about ownership we typically think of tangible objects or things in our physical world. Now what about the stuff we can’t wrap our arms around like emotions, thoughts, biases or even fitness. For the sake of this piece let’s stick to fitness,…
Read MoreAugust 3, 2018
Warm Up: 3rds PA Clean Warmup (Build) 10 Kip / Kipping Practice Then Split Jerk Footwork Then 3 position Clean and Jerk (Build Strength: Clean and Jerk Level 1: Technique Level 2: 3 x 4 (Build) *Compare to 6.26.18* Choose Your Own Adventure: WOD: 10-8-6-4-2 Clean and Jerk (135/95) C2B Pullups Flex Sesh: 4rds for…
Read MoreAugust 2, 2018
CrossFit: Warm Up: 3rds Hip Mobility :10 SuperFriend +4 Thrusters (Build) 10/10 Getup Situp 10 KBS – American (AHAP) WOD: “Dos Diez” 10min AMRAP 100m Row *Add 100m each round* 5 Thrusters (115/85) Rest 5min 10min AMRAP 100m Run 2/2 DB Snatch (50/35) *Add 2/2 each round* BodyFit: 242 Warm Up: 5min Double Under Practice…
Read MoreAugust 1, 2018
Today marks the beginning of the CrossFit Games. If you want to see some freakish human beings doing CrossFit be sure to tune online at https://games.crossfit.com/ and appreciate how crazy they really are. Warm Up: 3rds Spidermans 10 Banded Pullaparts :40 Plank with pushup 4 Broad Jumps 5 Strict No Jump Burpees Strength: Bench Press Level…
Read MoreJuly 31, 2018
CrossFit:Â Warm Up: 6min WAMRAP 10 Scap Progression 10 Plate Touches Hip Mobility Skill: Turkish Getup Strength: 15min running clock 4 x 6 Strict Pullups *Add weight if necessary Work to heavy Turkish Getup *Right & Left WOD: “Twosday” Every 3:00 x 5 8 T2B 10 Ball Slams 12/8 AB Cals BodyFit: 241 Warm Up:…
Read MoreJuly 30, 2018
Warm Up: Squat Prep 3rds 20 Double Unders or Singles 6-8 Strict Pullups 5 :03 Pause Goblet Squats (AHAP) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 @ 85% *:90 rest between sets* Partner WOD: “May and Walsh” 200 Wall Balls (20/14) A) Wall Balls…
Read MoreJuly 27, 2018
Warm Up: 3 x Deadbugs 1:00 on / 1:00 off Then 3rds 8 BB Good Mornings (Build) 8 Bent Over BB Rows 5 Box Jumps (AHighAP) 5 Deadlifts Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 (Build) *Goal is 100%+ of 3RM* Choose Your Own Adventure WOD: 7min AMRAP 7…
Read MoreJuly 26, 2018
CrossFit and BodyFit: 240 Warm Up: Squat Prep 3rds :25 HS Hold / 5 :05 HS Hold :03 Eccetric 5/5 Pillar with arm reach 10 Kips /Kipping Practice 10 Front Squat (Build to working weight) 100m Jog Hero WOD: “Bulger” 10rds 150m Run 7 C2B Pullups 7 Front Squat (135/95) 7 HSPU *BodyFit can use…
Read MoreJuly 25, 2018
Warm Up: Overhead / Rack Mobility Split Jerk Footwork 3rds PA Clean Warmup (Build) 4 Athletic Burpees Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 2 (Build) *4 challenging doubles* Partner WOD: “Monongahela and Allegheny” 10min AMRAP 2 Hang Clean (135/95) 2 Power Clean 2 Jerk *Partners alternate rounds*
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