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Thursday, April 25th: CrossFit

24
Apr

Thursday, April 25th: CrossFit

Alpine CrossFit – CrossFit

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TBT to 200 weeks ago…

Warm-up

Warm-up (No Measure)

General: 400m Run

Specific: 3 rounds Partner MB Warm-Up
Wall Ball over RIg x 12

Back to Back Rotation Hand-Off x 10 ea. Direction

Granny Toss x 12

Warm-up (No Measure)

Clean Technique Review: 2 Rounds x 5 Reps ea:
-Front Squat

-Hang Power Clean

-Power Clean

-Clean

Metcon

Metcon (Weight)

Every 5 minutes, for 25 minutes, complete:

-3 Squat clean singles

-6 Ring Dips @31X1

-10(total) DB Death March Steps @31X1

– 200m run.

**Building to heaviest on the squat clean singles**

Performance: E5MOM for 25 minutes, complete:

– Goblet Tempo Squat Jumps x 3 (3s Eccentric w/ Goblet Carry then JUMP out of squat & land under control)

-6-8 Tempo Push-Ups (2121)

– 10 (total) DB Death March Steps @ 31×1

-60s Assault Bike at 80%

Cool Down

Warm-up (No Measure)

Light AB x 3-5:00 Cool-Down (Bring HR Down)

2 Rounds

Banded Hamstring Floss x 60s ea. Side

Hip Internal Rotation & External Rotation x 10 Reps ea.

Extra Gains

Metcon (No Measure)

A1) Single Arm DB Row (Split Stance) x 6-8 (3s Pause at Top) A2) Banded Clamshell x 15 ea. Side

A3) Single Arm DB Row (Split Stance Opposite Side) x 6-8

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