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Monday, January 15th: CrossFit

14
Jan

Monday, January 15th: CrossFit

Alpine CrossFit – CrossFit

Announcements


Class reservations are OPEN! This weeks Open Technique class is Toes to Bar & Kipping Drills to better help you for some gymnastics elements you know will show up in a few weeks!

Warm-up

Squat & Front Rack Warm-Up (No Measure)

3:00 Row OR Assault Bike, then…

Perform 25-30 Squat Therapy Wall-Squats (Readjust every 5 Reps)

-Focus on getting closer to wall and deeper squat position. Then…

3 Rounds:

KB Front Rack Lunge x 6 ea. Side

Inch-Worm x 6

Goblet Squat & Hold x 30s w/ Hip Internal & External Rotation

Strength EMOM

Front Squat (E3MOM x 12 Minutes = 3-Rep )

Start at 60% and Build

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 15 Minutes

1- DB Thruster x 8 Unbroken (50/35)

2- 15s ME Pull-Ups

3- 30s ME Box Jump w/ Step-Down

Score= Combined Pull-Ups & Box Jump Repetitions.

Note: In order to receive “Rx” or “Rx+” you must perform every set of Thrusters Unbroken.

Rx+= C2B Pull-Ups

Masters Rx (50+)= 45/25

Scales:

– Thrusters: Scale the Weight for Unbroken Reps.

-Pull-Ups: Banded Pull-Ups

-Box Jump w/ Step-Down: Lower the box OR Step-Up & Hop down (Work landing position)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 2:00 Straddle Stretch (Breath!)

20 Scap-Retraction Push-Ups w/ Fingertips outward from body.

Extra Gains

A1: Sumo-Stance Good Morning (8-8-8)

Plate Hug

3121 Tempo

A2: GHD Sit-Up Static Hold (45-45-45s)

Try to maintain a completely parallel position to the floor in the GHD Sit-Up Position

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