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Monday, October 2nd: CrossFit

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Oct

Monday, October 2nd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Congratulations to all the Masters athletes who competed in Cheyenne over the weekend!

Warm-up

Midline Warm-up (No Measure)

1 min psoas march:

Then…

3 rounds:

30 second wall sit

10 Bow and Bends

10 bird dogs

10 side plank crunch

10 kneeling band twists

Upper Body Warm-up B (No Measure)

60 seconds of Pass Throughs and Around-the-Worlds

45 seconds of Good Mornings

45 seconds of Overhead Alternating Lunge w Stretch

60 seconds of SLOW Push-Ups

…then…

5 minutes w Empty Bar, on Coach Queues (rest as needed):

5 Shoulder Press

5 Push Press

5 Push Jerk

5 Split Jerk (working on Footwork and Lockout!)

Metcon

Metcon (Weight)

Alternating EMOM x 15 Minutes:

1- 3-Rep Push Press (From Floor)

2- 20s ME Renegade Rows (Plank DB Rows; 35/25)

3- Russian KBS x 10 (70/55)

-Note: You must perform the Russian KBS at 70/55 to claim RX

-Score= Top Push Press + Total Number of Renegade Rows

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Barbell Pec Smash x 30-60s ea. Arm

Barbell Tricep Roll-Put x 30-60s ea. Arm

CrossOver Recovery Series

Extra Gains

Split Squat (Farmer Carry) (8-8-8)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
8 ea. Leg w/ Both Feet Elevated

45 Second Sorrenson Hold (45s-45s)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.

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