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Monday, September 3rd: CrossFit

2
Sep

Monday, September 3rd: CrossFit

Alpine CrossFit – CrossFit

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It’s Labor Day! Enjoy some time off work with your friends and family, but first…we throw down. This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Warm-up

Warm-up (No Measure)

“400 m run…

Then 2 rounds of:

– 10 jump switch lunges

-10 lat pull-up pulses

-10 heel walks,

-10 toe walks.

Then…

Take 7 minutes to build to power clean weight and establish WOD standards

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Scales:

-Partner Variation, Split the work between two people.

-Power Cleans: Scale the weight. Should be a smooth TNG weight.

-Pull-Ups: Banded Strict or Ring Rows. Same Number.

-400m run: 20 Cal AB or 500m Row

Cool Down

Metcon (No Measure)

2 Sets:

-Banded Hamstring Floss x 60s each leg

-Barbell Calf Rollout x 60s each leg

-Barbell or Foam Roll lats 60s each lat.

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