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Monday, May 21st: CrossFit

20
May

Monday, May 21st: CrossFit

Alpine CrossFit – CrossFit

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Announcements


We are 1 Week out from Memorial Day Murph! Warm-ups start at 8:00am and heats will run every 20:00 starting at 8:20.

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

3 Sets of the following-

5 Bird-Dogs ea. Side

20s Side Plank ea. Side

5 Roll-Up Sit Ups (Slow & Controlled)

…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

Weightlifting

A: Pause Clean+ Hang Clean+Push Press (EMOM x 4:00= 1+1+2)

3-Position Pause Clean (Pause at mid-shin, knee, and mid-quad before clean) + Hang Clean + Push Press Double

-Up to 55% Clean and Jerk Max

B: Pause Power Clean + Pause Clean + Pause Jerk (EMOM x 4:00= 1 Series )

Pause at Knee on Both power Clean & full clean.

Pause in dip & catch on jerk.

55-65% C&J

C: Clean Pull + Clean + Jerk (EMOM x 4:00= 1 Series)

65-85% Total

D: Clean Grip RDL (E2MOM x 6:00= 6 Reps )

With a double overhand clean grip, focus on posterior chain engagement and lengthening with RDL standards.
85-95% Clean Max

Strength (not for time)

A1: Back Rack Lunge (8-8-8)

Back Rack Reverse Lunge

4 ea. Leg

Rest 30s

A2: Seated Box Jump (3-3-3)

Rest 2:00 before Returning to A1

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Chain 60-90s

Paleo Chair x 60s Accumulation

Cobra Stretch x 60s

Extra Gains

Weighted Plank (60-60-60)

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