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Monday, January 29th: CrossFit

28
Jan

Monday, January 29th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility

…then…

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

Strength EMOM

Front Squat (E2MOM x 12 Minues= 3-Rep)

Start at 65% and Build; No misses!

Metcon

Metcon (3 Rounds for reps)

3 Rounds; Each for Repetitions

60s Box Jump Overs (24/20)

Rest 2:00

60s DB Hang-Clean (Full Squat; 50/35)

Rest 2:00

Masters Rx (50+)= 20in Box + 35/25

Note: Must face box on jump!

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Calf & Quads x 30-45s ea.

LAX on Trap x 30s ea.

Acc. 60-90s Banded Lunge ea. Leg

Accumulate 20 Banded Face Pulls OR Banded Single Arm Row x 15 ea. (Slow and Controlled)

Extra Gains

GHD Hip Extension (12-12-12 )

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.

Banded Pallof Press (10-10-10)

Standing profile to the ri (where band is attached at shoulder height). Holding the band with both hands, slow & controlled pressing away from the midline and then back into the midline. Stance is athletic & resisting the rotation the band is trying to promote through the press.

https://www.youtube.com/watch?v=zo_olew7tKA

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