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Meritage 5/22/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group

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Meritage group

A. For 28min:

Moderate pace Run/bike/row/stair mill

*Every 4min perform:

20 Plank up downs

10/10 Side plank leg lifts

B. 3 sets:

45sec couch stretch

45sec Pigeon stretch

Crossfit 5/22/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

60ft Gymnastics bear crawl

8/8 KB Windmills

5 Ring dips @32X2 tempo

60ft Crab walk

Skill

E2min x 4 sets:

5-7 Plate walks against wall (floor, plate, floor =1 rep)

Adv: Handstand walk 30-60ft

Metcon (5 Rounds for reps)

E4min x 5 sets:

400m run

Max UB C2B Pullups Adv: Ring Muscle ups

Explosive

Posterior work and 💥explosiveness💥 on tap today.

Teens 5/21/18

CrossFit 720 Foothills – CrossFit Teens

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Warm-up (No Measure)

200m row

20 Banded goodmorning

7/7 Side plank reach throughs

20sec Hollow hold

Deadlift (E2min X5 sets to building to a heavy 5 rep)

*Lower weight down each rep, then re grip and lift

Accessory

E30sec x 8 sets:

5 DB Front squats (Don’t rest handle on shoulders)

Metcon (3 Rounds for reps)

2min on/ 1min off x 3 sets:

9 Box Jumps

3 Devil Press

Crossfit 5/21/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

200m row

20 Banded goodmorning

7/7 Side plank reach throughs

20sec Hollow hold

Deadlift (4-5 sets to build 5RM *Singles, NO DROP from top)

*Lower weight down each rep, then re grip and lift

Accessory

E30sec x 8 sets:

5 DB Front squats (Don’t rest handle on shoulders)

Metcon (3 Rounds for reps)

2min on/ 1min off x 3 sets:

9 Box Jumps 30/24″

3 Devil Press 45/25

Meritage Group 5/21/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group

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Warm-up (No Measure)

150m run

30/30sec side plank

10 Walking lunge step goodmornings

20 Air squats

Conventional Deadlift from 2″ blocks (3-4 sets to build 3RM)

Accessory

3 sets:

10/10 Back Rack Split Squat

*Build a challenging set

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

8 DB Power Clean and Press

9 Box Jumps

10 Hanging knee tucks/ T2B

720 Barbell 5/21/18

CrossFit 720, CrossFit 720 Foothills – 720 Barbell

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Power Snatch (8×1 80%)

Power Clean & Split Jerk (6×1 80%)

Accessory

3 sets:

15/15 Half kneeling landmine press

100m Double KB front rack walk

Partner WOD

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Metcon (Time)

Partner’s Split 50/50

100 Russian KB swings (24/16) Adv (32/24)

150 cal row

200 Double Unders

150 Push Press (95/65) Adv (115/75)

100 Pull-ups

Every 2 minutes, 5 burpees done by both athletes

Barbell/Lifting

CrossFit 720 Foothills – 720 Barbell

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Power Clean (EMOM x 16)

First 4 minutes – 4 reps @ 55-60%

rest 1 min

Next 4 minutes – 3 reps@65-70%

rest 1 min

Next 4 minutes – 2 reps@75-80%

rest 1 min

Final 4 minutes – 1 rep@85-90%

Power Snatch (8 sets of 1 @80%, rest as needed)

Accessory

3 rounds:

30 sec hanging oblique knee raises (side to side)

-rest 30 sec

30 reverse crunches

-rest 30 sec

Team Alpine.

All the LUCK. All the STRENGTH. All the SPEED. All the SKILL. All the STRATEGY. All the HARD WORK. All the FUN. All the things we can possibly wish for our extended family at @alpinecrossfit!!!! Be sure to tune in and cheer them on with all your might this weekend. Cheers to Regionals, Team Alpine!!! Crush it. 👊👊👊👊 @jeu_25 @tmoyers22 @megan_markee @nbacott105k

Crossfit 5/18/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

60sec Max Double unders/ Singles

20 Walking lunges

10 Goblet squats

5/5 Side plank reach throughs

Squat Clean (E2:00min x 6 sets: Hang SC 1.1.1 70%)

*Done as singles, perfect clean DL each rep

Accessory

EMOM x 3 sets:

5/5 Russian Step ups w/ jump

*Use light DB’s in each hand if able

Metcon (AMRAP – Reps)

8min AMRAP:

100 walking lunges

75 Wallballs 20/14

In Remaining time:

Max Power clean and Jerks 95/65

Meritage Group 5/18/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group

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Warm-up (No Measure)

200m run

30 Supermans

20 Hanging knee tucks

30sec hold in bottom of squat

Accessory

3 sets:

20 Reverse Hypers (elevate one side of bench)

10/10 Single leg glute bridge

15/15 Banded Lateral walks

Metcon (Time)

A. 3 rounds:

12 Power cleans

400m run (scale to 200m)

15 wall balls

After completing 3 rds then…

25/15 cal AB sprint