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Friday, October 27th: CrossFit

26
Oct

Friday, October 27th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Today marks 2 weeks into our new training cycle. Be sure to update those goals on our Goal Board ASAP!

Warm-up

“Bring Sally Up” + Lower Body MOB (No Measure)

Play “Flower” by Moby.

When the chorus says “up” athletes will stand. When the chorus says “down” athletes will squat and hold until “up” allows them to stand. Perform for the duration of the song.

Post-MOB: 2 Rounds

10 Ultimate Stretch

5 Inch-Worms

10 Hip-Internal Rotations w/ Light Plate (5 ea.)

5 Scorpions ea. Side

Metcon

Metcon (3 Rounds for time)

AB Intervals 3x 2:00 on Assault Bike -Rest 2-3 Minutes b/w Rounds for Calories ea. Round Rx’d= 45/30 Calories Obtained ea. Round

Goal is to deviate no more than 3-5 calories.

Strength (not for time)

A1: Shoulder Press (5-5-5-5)

Start at 85% of Last Weeks OR 65% All-Time 1RM and Build.

A2: Double Dumbbell Bent-Over Row (8-8-8-8)

21×2 Tempo

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Accumulate 60s Bridge Position

Foam Roll Back & Lats x 60s

CrossOver Recovery Series

Extra Gains

A1: Death March (DB’s) (16-16-16)

With DB’s in both hands, walk forward and with each step, perform a single leg RDL. Both DB’s must touch the floor.
Slow and Controlled

GHD Sit-Up Static Hold (30-30-30s)

Try to maintain a completely parallel position to the floor in the GHD Sit-Up Position

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