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Monday, October 30th: CrossFit

29
Oct

Monday, October 30th: CrossFit

Alpine CrossFit – CrossFit

Announcements

We can’t thank everyone enough for coming help our Barbells 4 Boobs Fundraiser this past weekend! We are now up to over $1100 which is AMAZING!

Warm-up

Warm-up for Squats (No Measure)

3 min on AB or Rower then…

1:00 ankle mobility

3 Rounds:

-10 Bottom of Squat Hip Rotations

-10 each leg weighted internal/external rotations

-10 skaters

-5 jump squats

(https://www.youtube.com/watch?v=COsxfK7dtck)

(https://www.youtube.com/watch?v=cZwmEuTQDOI)

Strength (not for time)

Seated Box Squat (8-8-8)

With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors.

Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
Start at 90% of week 1 (2 weeks ago) and Build)

Tempo: 21×1

Metcon

Metcon (4 Rounds for time)

E5MOM x 20 Minutes:

300m Row

6 Burpee’s Over Erg

12 Lunge Steps

4 Sets; Rx= Do not deviate more than 10s between rounds/ Goal is 1:45-2:15 per. Round

Rx+= 35/25lb KB’s for Lunge (Note: You must still maintain your pace)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Glutes x 60s ea.

Banded Posterior Hip Capsule Stretch x 60s ea. Leg (Banded Lunge facing away from rig; front leg is banded leg)

Extra Gains

Deficit Snatch Pulls (3-3-3-3)

Use Plates or slight elevation to increase ROM x 1-2 Inches. Perform a Snatch Pull

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