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Monday, April 16th: CrossFit

15
Apr

Monday, April 16th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


Dr. Antonio is returning for “Powerhouse Hips & Lower Back” on April 28th at 9:00am! He’ll be going over core engagement, ideal squat stance & a lot more! Mark those calendars!

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

This will be a 36:00 continual clock.

A: Metcon (Calories)

12:00 for Repetitions

Partner 1 will Accumulate Rowing Calories

Partner 2 will perform 3 Rounds of “Cindy” (Kipping)

5 Pull-Ups

10 Push Ups

15 Air Squats

-Alternate when the 3 Rounds of Cindy is complete for 12:00

-Score is total amount of Rowing Calories

B: Metcon (Calories)

12:00 for Repetitions

Partner 1 will Accumulate Assault Bike Calories

Partner 2 will Run 400m

-Alternate when the 400m run is completed until 12:00 is up.

-Score is Total Calories on the Assault Bike

C: Metcon (AMRAP – Reps)

12:00 for Repetitions

Partner 1 will perform Burpee Box Jump Overs (24/20)

Partner 2 will Accumulate 100 Single Skip Jump-Rope

-Alternate when 100 skips is reached and continue for 12:00

-Score is total number of burpee box jump overs

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll LB & Hips x 2:00

Banded Hamstring Active Release (5s Pull/15s Relax x 5 sets ea. Leg)

MB Hug Squat x 90s Accumulation

Plank Around the Worlds x 5 Sets (R-Arm raise, L-Arm raise, L-Leg Raise, R-Leg Raise)

Extra Gains

A1: 45 Second Sorrenson Hold (3x 45s)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.

A2: Side Plank Rotations (10-10-10)

10 ea. Side Slow and Controlled

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