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Monday, December 18th: CrossFit

17
Dec

Monday, December 18th: CrossFit

Alpine CrossFit – CrossFit

Announcements

The 2017 Holiday Part was a BLAST! Thank you to everyone who came up to contribute to the fun! Coaches and athletes, be on the watch for a few of the Certificates auctioned off like Extra Assault-Bike Calories & Burpees!

Warm-up

Upper Body Warm-up A (No Measure)

3:00 AB or Row, then…

KB Complex 3 Rounds (light KB)

10 Halos (5 each direction)

10 Windmills (5 each direction)

10 KB Swings

10 Thrusters (5 each side)

Gymnastics

Take 5 Minutes to establish your standard for multiple repetitions of Strict Handstand Push-Ups. These could be:

Z-Press

Pike On Floor

Pike off of Box

Elevated Wall HSPU (Limited to 1x 15lb Plate + AbMat)

Strict HSPU

Deficit Strict (Extra Challenge)

Then…

Handstand Push-ups (E2MOM x 8 = 4-6 )

Metcon

Metcon (Time)

4 Rounds:

20/15 Cal AB

15 Pull-Ups

7 Burpee’s

50 Double Unders

Rest 1 Minute

Score= Time- 3 Minutes (Rest)

Goal time is 3-4 Minutes/Round

Rx+= C2B Pull-Ups & UB Double-Unders

Masters Rx (40+)= 18/12 AB Cals + Rx Standards

Masters Rx+= 18/12 AB Cals + UB Pull-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Roll-Out (Pec & Tricep) x 30-60s ea. Arm

Foam Roll T-Spine x 30-60s (Hollow Arm Position)

Accumulate 20 Scap Retraction Push-Ups & Hanging Scap Retractions

Extra Gains

A1: Reverse Plank (Acc. 3:00 )

Laying with feet and shoulders supported on boxes, but middle of the body is suspended without assistance.

A2: Briefcase Carry (Single Arm Farmers) (3x 100′ ea. Arm )

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