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Thursday, April 12th: CrossFit

11
Apr

Thursday, April 12th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

SAVE THE DATE! We have a fun & awesome announcement coming about Cinco De Mayo (May 5th) weekend! Be sure to save time to be at Alpine….Announcement coming soon!

Warm-up

Partner Indoor Relay (Static/Dynamic) (No Measure)

100′ ea. Movement (Partner Holds Static Position)

Lunges Forward & Backward (Partner=Squat Hold)

Inch-Worm + Bear Crawl (Partner Hold Bridge Position)

Over & Unders (Partner Holds Side Plank ea. Side)

High Knee’s (Partner Holds Downward Dog)

Butt Kicks (Partner Holds Cobra)

Warm-up (No Measure)

EMOM x 4:00

4-6 Hard Pulls on Rower

Rest remaining time.

Metcon

30/30 Row (4 Rounds for distance)

30s On/ 30s Off x 4 Sets on the Rower

Males Damper: 4-5

Females Damper: 3-4

Strength (not for time)

A1: Sumo Deadlift (4-4-4)

Deficit (2in) Sumo Deadlift

30×1 Tempo

A2: Mountain Climbers (20-20-20)

Holding a Plank Position, alternate driving your keen up and outside of the shoulder. Then return and alternate between legs maintaining a solid midline position.
Feet in Rings Mountain Climbers OR Standard Mountain Climbers

-Whatever scale/variation allows you to keep midline & go unbroken.

A3: Single Leg RDL (6-6-6)

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.
Non-working foot is flat on wall. Weight is in opposite hand of working side.

Tempo: 2020

6 Repetitions ea. Leg

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Chain & Hips x 60-90s

Side Plank on Wall x 45s ea. Side + 20 Rotations ea. Side

Paleo Chair x 2:00

Extra Gains

Briefcase Carry (Single Arm Farmers) (400m Carry (Switch hands as Needed))

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