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Friday, July 27th: CrossFit

26
Jul

Friday, July 27th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Best of luck to Garik & Steve as they drive 500 miles to Utah to take on another Spartan Race! This will be their final race before Nationals at the end of August!

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 10 Plow to Straddle

– 10 pass through & round the world

– 10 Scorpions (stomach & back)

– 20 KB Bottoms Up Lunge (10 ea. Leg

– 10 downward dog to cobra

2 Sets:

Banded Pallof Press x 6 ea. Side

10 PVC Jerk w/ Pause in Dip & Catch (Form & Technique Focus)

Strength EMOM

You choose the style of jerk, and go for a heavy 1-Rep!

Split Jerk (EMOM x 10:00= 1 Rep )

Push Jerk (EMOM x 10:00= 1 Rep )

Metcon

It’s quick, i’ts aggressive, and it’s going to take every bit of fuel you have!

Metcon (Time)

For Time:

-200m SPRINT buy in

Right into…

3 rounds:

-10 box jump overs(24/20)

-20 Goblet squats(55/35#)

Right into…

-200m SPRINT buy out

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 Bike/Row

Standing Quad Pull x 60s ea. Leg

Seated Forward Fold x 60-90s

Seated Frog Stretch x 60s

Extra Gains

Metcon (No Measure)

Extra Gains Part 1: Primer

Part 1: 2-3 Sets:

1- Single Arm Front Rack Lunge x 4 ea. Leg

2- Cat-Cow x 30s

2: Clean Pull w/ Pause + Pocket Clean (E3MOM x 9:00= 3 + 3)

Building Sets to Star Weight of Part 3

3: 3-Position Clean (E3MOM x 12:00 (4 Sets)= 1 Series)

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