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Friday, November 23rd: CrossFit

22
Nov

Friday, November 23rd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Modified Class Schedule Today: 8/9am Class & 10-11am Open Gym

Warm-up

Coaches Game of Choice (Penalty= Squat Focus)

Part 2: 2 Rounds:

-Lateral Broad Jump (2 Foot take off + 1 Foot landing) x 6

-Leg on Rig Hamstring Flossing x 10 ea. Leg (1 Leg Flat on Rig; Other performing leg raises: Link = https://www.youtube.com/watch?v=6dtOhIWz5Fk)

-CrossOver Snow Angles x 10

Back Squat

Every 3 minutes, for 15 minutes,5 sets:

-Set 1: 3 Back Squats at 90% of 5RM Back Squat from earlier this cycle.

-Set 2: 3 Back Squat at 100% of 5RM Back Squat,

-Sets 3-5: 3 Back Squats Building to heaviest.

Metcon (3 Rounds for time)

Every 7 minutes, for 21 minutes:

-20 TTB

-10 Single Arm DB Hang Clean and Jerks, right arm(50/35#)

-10 Single Arm DB Front Rack Squat, right arm

-10 Single Arm DB Hang Clean and Jerk, left arm

-10 Single Arm DB Front Rack Squat, left arm

-15/10 Cal AB

Cool Down

2-3:00 Assault Bike Cool-Down

LAX in Shoulder (Scap and/or Pec)

Scorpion Stretch x 60s ea Side

Cross-Body Knee Hug x 60s ea. Leg

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