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Monday, October 9th: Assessment Week Begins!

8
Oct

Monday, October 9th: Assessment Week Begins!

Alpine CrossFit – CrossFit

Announcements

Assessment Week Begins! Best of luck with this weeks testers and preparing for our new cycle to start next week!

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

Warm-up (No Measure)

Warm-Up Primer (45/35lb Barbell): 2-3 Rounds

3 Snatch Pulls

3 Pocket-Muscle Snatches

3 Snatch Balances

3 Overhead Squats

3 Tall Snatches

Strength (not for time)

Snatch (Est. 1RM )

Strength (not for time)

Front Squat (Est. 3RM )

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Light 400m Jog

Banded External Rotation (Light Red) x 15 ea. Arm

Quad Foam-Roll x 60s ea. Leg

T-Spine Roll x 60-90s

Extra Gains

Sumo Deadlift (8-8-8)

Use 2x KB’s and focus on sitting back.

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