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Friday, June 1st: CrossFit

31
May

Friday, June 1st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Movie Night! Next Friday (June 8th) we will have our first Alpin Movie Night of the Summer. The movie will begin at 7:00pm (following last class). Classes will vote on the movie we choose to show!

Warm-up

Full Body Warm-up A (No Measure)

Run 400

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

Weightlifting

Broken Oly Series Continues! Make sure you are scaling back the weight if technique is not there. You will have a full minute between each series.

Tacos & Tequila Athletes: Scale Weights for each Complex/Series & Focus on Just opening positions up.

A1: Clean Pull + Power Clean + Front Squat + Push Press (EMOM x 4:00= 1 Series )

Up to 65% of Clean and Jerk Max

A2: Pause Clean + Front Squat + Pause Jerk (EMOM x 4:00= 1 Series )

Up to 80% Clean and Jerk Max

A3: Clean + Front Squat + Jerk (EMOM x 4:00= 1 Series )

80-90% Clean and Jerk Max

A4: Clean Grip RDL (E2MOM x 6:00= 4)

With a double overhand clean grip, focus on posterior chain engagement and lengthening with RDL standards.
90%+

Strength (not for time)

B1: Back Rack Lunge (4-4-4-4-4)

4 ea. Leg; Back Rack Reverse Lunges

-Rest 30s

B2: Farmber Carry Squat Jumps (3-3-3-3-3)

https://www.youtube.com/watch?v=XOTO2qWRy9U

Cool Down

Metcon (No Measure)

Cool-Down Series:

400m Single Arm KB Carry Walk (Light weight; distribute evenly)

Lacrosse Ball in Trap x 30-45s ea.

20 Cat-Cows

Banded Lateral Opener x 45s ea.

Extra Gains

Aerobic Activity x 30:00 + 20:00 Recovery Mobility

Have a great weekend!

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