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Monday, November 13th: CrossFit

12
Nov

Monday, November 13th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Happy Monday Athletes! We need more volunteers for our Alpine Winter Weightlifting Meet on December 9th. If you think you can help, e-mail Nate@AlpineCrossFit.com.

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Squat Warm-Up 2 (Cossack Sq + Jump Squat) (No Measure)

3 Rounds

Goblet Cossack Squat x 8 (4 ea. Side)

Air Squat w/ Double Bounce Jump x 6 (Squat, come up 1/4 of the way, back down, then jump out of squat)

Strength (not for time)

Back Squat (1×20)

1×20 Rep Back Squat (Tempo: 21×1) at 50-55% Max Back Squat

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes x 16 Minutes (Ea. Round for Time)

30 Double Unders

3 Wall Walks

12 T2B

Scales= 60 Single Skips + Inch-Worms x 5 + 12 T2Rings OR Wtd. Sit-Ups; Goal is 2-3 Minutes of work or less)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Lunge x 90s ea. Leg

Accumulate 60s Bridge Position

Extra Gains

Single Leg RDL (10-10-10)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.
3×10 ea. Leg (3111 Tempo)

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