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Thursday, August 17th: CrossFit

16
Aug

Thursday, August 17th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Skill Work:

15 Minutes Handstand skills

Work on all things HS today

Hand stand holds

-on wall

-freestanding

HS Walking

-away from wall

-freestanding

HS Pushups

-Strict

-kipping

Strength (not for time)

APRE-6 Push Press

Cycle Based on 82.5% Push Press Max:

-8 at 50%

-6 at 75%

-ME at 100%

-ME at 100% +/-

1st ME Set: 0-2=-20lbs,

3-4=-10lbs

5-7lbs= Stay the same

8-10= +10lbs

11+=+20lbs

Metcon

Metcon (4 Rounds for time)

E4MOM x 4 Rounds

15/12 Calorie Row

Dbl. DB/KB Push Press x 12 (55/35)

8 Box Jump Overs (24/20)

(Shoot for 90s ea. Round)

Rx+:

18/15 Calorie Row

DBl. DB/KB Push Press x 12 (70/55)

8 Box Jump Overs (30/24)

Cool Down

Metcon (No Measure)

Foam Roll Calves and Quads x 60s ea. Leg

Accumulate 2:00 Couch Stretch ea. Leg

Accumulate 60s FLR on Rings (Push-Up Position) while alternating leg lifts (Use Glute to raise leg, not back)

Extra Gains

A1: Strict Chin-Ups (12-12-12)

GHD Hip Extension (15-15)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.

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