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Monday, July 10th (Competition/Practice Day)

9
Jul

Monday, July 10th (Competition/Practice Day)

Alpine CrossFit – CrossFit

A: Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

B: Specific Warm up (No Measure)

-4x 20 s

https://youtu.be/SQF-0s1CckA

– OHS Review w/ PVC

Weightlifting

Overhead Squat (15 min to establish 1RM in the scheme below)

3RM OHS + 20s OH Hold

Metcon (No Measure)

Conditioning: Alternating EMOM x 21 MInute
1- Explosive Push-Up x 8 (1 Hand on 45lb/25lb Plate, other on the floor; alternate each rep)

2- Ring Rows x 8 (Parallel is Rx)

3- MB Slam x 6

Cool Down

Light 400m Run

LAX in Pec roll out

Foam Roll T-Spine x 60-90s

Extra Gains

3 Rounds:

Kneeling Landmine Press x 6-8 ea. Arm (3211 Tempo)

Chest Supported BB Row x 8 (2s Pause at Top)

Kettlebell Arm-Bar x 6 ea. Side

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