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Monday, April 8th: CrossFit

7
Apr

Monday, April 8th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Happy Monday Athlete! Keep an eye out today for Coach Nates “Chase the Stimulus” for Wednesdays Class WOD!

Warm-up

Partner Warm-Up: 2 Rounds, each.

**1 Partner Runs 200m while other performs task. Then alternate **

1)Alt. DB Sotts Press (Bottom of Squat; Modify= CrossOver Press)

2) DB Death March + High Pull (4 March + 4 DB High Pull)

Warm-up

Clean Technique Review: 3 Round Series=

1) High Hang Muscle Clean x3

2) Front Squat w/ Pause x3

3) High Hang Power Clean w/ Pause x3

4) High Hang Full Clean x3

5) Hang Clean (Above Knee) x3

Metcon (AMRAP – Reps)

Alt. EMOM x 24 Minutes:

1) Hang Squat Clean x 3 (Moderate Load; Technique!)

2) Single Leg KB/DB RDL x 7 ea. Leg @30X1

3) Double Under AMRAP in 35s

4) Rest
Performance: Alt. EMOM x 24:00

1) A-Frame Squat Jumps w/ Goblet Hug x 5

2) “Same as Competition”

3) MB Chest Pass w/ Lateral Shuffle x 50′ (25′ ea. Direction)

4) Rest

Cool Down

-60-90s Banded Hamstring Flossing, each leg

-60-90s Couch Stretch, each leg

-60-90s Calf Foam Roll, each leg

Extra Gains

3 Sets:

A1) External Rotation at Neutral (Layin on Side with DB) x 10 ea. Side

A2) Pallof Press x 8 + 15s Hold (R-Side)

A3) Supinated DB Curl x 10 A4) Pallof Press x 8 + 15s Hold (L-Side)

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