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Monday, Nov 12th: CrossFit

11
Nov

Monday, Nov 12th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Next Saturday is the Turkey Cahllenge! Parents of U-10 youth athletes please note, we will not have class next Saturday at 8:00


TruStrength is taking over Saturday! It’s going to be a delightfully challenging workout 🙂

Warm-up

General: Row x 2-3:00 (Bike if Switch)

Part 2: 2 Rounds.

Bowler Squats x 8

Jump/Switch Lunges x 8

KB Sumo DL High Pull x 8

Part 3: Clean Technique Review/Warm-Up

Power Clean + Clean + Hang Clean

A) E2MOM x 8:00(4 Sets):

Power Clean + Clean +Hang Full Clean (50%+)

PoP: 1- Timing is key for bigger weight. Don’t rush just because it feels heavy. 2- Focus on pulling yourself under the bar quickly & stacking your position.

Metcon (4 Rounds for time)

Every 7 minutes, for 28 minutes:

-30/25 Cal AB

-20 DB Farmer Carry Lunges(53/35# each hand)

-25 Pull ups(RX+=20 CTB)
Modifications:

-Assault Bike= 20/15 OR 60s of Effort

-DB Farmer Carry= 45/25lbs, 35/15lbs OR Unweighted Lunges

-Pull-Ups= Scale to 3x 3-5 Unbroken Pull-Ups, Substitute Jumping Pull-Ups or Ring Rows

PoP:

1- Looking for this to be more work than rest but still sustainable. Athletes should choose Lunge weight for consistent walking lunges.

2- Unbroken doesn’t always mean faster OR sustainable. Plan your breaks where you think you’ll need them. Worst case is you are backed off a bit early and have more to push in the end!

Cool Down

-Foam Roll Lats & Quads (2-3:00)

-3-Way OH Stretch x 45s ea.

-Wall Couch Stretch x 60s ea. Leg

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