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Monday, June 19th (Competition; In-Focus)

18
Jun

Monday, June 19th (Competition; In-Focus)

Alpine CrossFit – CrossFit

Warm-up

Announcements

Athletes,

You have made it to deload week! Focus in here and continue to come into the the gym to get yourself ready for next week’s testers!

A: Leg Warm-up B (No Measure)

3 Laps

10 Plow to Straddle

10 Scorpions

3 Laps with Dynamic your choice

10 Up/Downs

10 Leg Swings (each leg)

5 More Minutes Coaches Choice Mobility

B: Warm-up (No Measure)

Handstand Progressions: EMOMx8min (choose one)

-Wall walk to 10 sec hold

-Handstand Marching on Wall (Front-facing and back-facing)

-20 sec nose-to-wall hold plus 10 thigh taps

Weightlifting

A: Push Press (15 min for 3RM)

B: 3 min EMOM Push Press (1-1-1)

Every minute on the minute, for 3 min
Use your 3RM weight from A

Metcon

Metcon (3 Rounds for time)

3 Rounds For Times:

-400 m run

-15 Burpees

-10 KB Swings (70/55)
Rest 3 min between rounds

Cool Down

LAX Ball on Pec & Glutes

Banded Bully x 60s ea. Arm + Pidgeon Stretch x 60s ea. Leg

Extra Gains

3 Rounds For Quality

A1) Glute Bridge x 10-12 (Sandbag on Hips)

A2) GHD Sit-Up (Parallel to Floor) x 10-15

A3) Chinese Plank x 45s

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