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Monday, August 20th: CrossFit

19
Aug

Monday, August 20th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The Final Week of this mini-cycle! Next week we have a VERY special plan for you….stay tuned!

Warm-up

Warm-up (No Measure)

General Warm Up: 400 meter run, then..

3 Rounds

Step Ups (knee at 90)8 ea. Leg

Elephant walk x 5 + 5 Air Squats Around the Rig

then… 2 Rounds

Side plank Kicks x 8 ea. Leg

CrossOver “Victory” OHS x 5

Strength EMOM

Back Squat (E2MOM x 16:00= 1-1-1-3-3-1-1-1-1)

3 Warm-Up Singles= 60-70-80%

2×3 at 80/85%

3×1 at 85%+

*Build as you see fit!

Metcon

Metcon (Time)

3 Rounds for Time:

20/15 Calorie Assault Bike

8 Burpee Box Jumps (24/20)

5 Power Snatch (135/95)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hips x 60-90s ea. Side (Take your time)

Tall Banded Lunge Hold x 60s ea. Leg

Banded Posterior Floss (Hamstring) x 60s ea. Leg

Cobra Stretch x 60-120s

2 Sets:

10 Cat-Cows

10 Scorpions (On Stomach)

30s Plank

Extra Gains

Aerobic Recovery: 30:00

-Choose Ski, Bike, or Rower to devote 30:00 unbroken time to. This should be at 60% effort (barely above conversation pace).

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