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Monday, December 4th: CrossFIt

3
Dec

Monday, December 4th: CrossFIt

Alpine CrossFit – CrossFit

Announcements

Don’t foget! This Saturday is our Winter Weightlifting Meet at Alpine Starting at 7:00am. There will be NO Saturday Classes held. We will post an at-home WOD & hope you can come catch some of the Weightlifting action!

Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

30s AB/Row at 70%

5 PVC Pass-Through

5 Lunges ea. Leg

5 Inch-Worms w/ Push-Up

5 Crab-Walk Kicks ea. Leg

Midline & HS Shoulder Prep:

60s Open & Close Hollow Position

60s Downward Dog to Push-Up Position

15 Banded Face-Pulls (Slow and Controlled)

Skill Work:

Metcon (No Measure)

Strict HSPU Progressions (15-20 Minutes): All athletes will begin at the same point. We will progress to the most difficult standard being the deficit strict HSPU. IF you cannot complete 5 Unbroken Repetitions at a standard, stay on that standard for the remainder of practice or until you can.

-Pike Strict HSPU (OR Z-Press)

-Feet Elevated on Box Strict HSPU (Vary Height)

-Feet Elevated on Wall Strict HSPU (up to 45 degree’s)

– Elevated Strict HSPU (15lb Plate w/ AbMat –> Just AbMat)

-Flat OR Deficit Strict HSPU

Metcon

Metcon (4 Rounds for time)

E5MOM x 20 Minutes:

30 Russian KBS (70/55lbs)

20 AbMat Sit-Ups

10 Strict HSPU

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 60s Side Plank ea. Side on Wall

LAX on Trap & Anterior Deltoid x 30-60s ea.

Lateral Opener x 60s ea. Arm

Extra Gains

A1: Bent Over Row (10-10-10)

A2: Ring Dips (10-10-10)

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