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Thursday, August 23rd: CrossFit

22
Aug

Thursday, August 23rd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

General Warm Up: Partner Rowling x 3 Rounds ea. + Burpee Penalty

3 Rounds:

PVC Banded Overhead to Hip Pulls x 6-10

5 Banded Lateral Walks + 5 Upright Rows 50′ ea. Direction

then…

Banded Alphabet ea. Arm

Banded OH to Hip Pulls: https://www.youtube.com/watch?v=4FnVaydmtFA

Gymnastics Skill Work

Following our skill work (Athlete chooses path), athletes will make attempts at their respective skill of choice.

Metcon (No Measure)

Gymnastics Skill Series: Muscle-Ups/C2B Pull-Ups

Interval 1(MU Focus): 3 Rounds

Ring Scap Pull-Ups x 6

Supine Ring Swings x 4

Interval 1 (C2B Focus): 3 Rounds

Banded Lat Pull-Down x 6

Pull-Up Jump to Negatives (3s Negative) x 4

Interval 2 (MU Focus): 3 Rounds

Prone Cuban Press x 8

Ring Dip Negatives (3s) x 5

Interval 2 (C2B Focus): 3 Rounds

Pronated Bent-Over Row x 8

Lying Snap to Bridge x 5

Muscle-ups (Attempt MU)

Chest-To-Bar Pull-ups (Attempt C2B Pull-Ups )

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP (90% Effort):

50 Double Unders

10 Single Arm DB Power Clean + 10 Single Arm Front Rack Lunge (R)

10 Single Arm DB Power Clean + 10 Single Arm Front Rack Lunge (L)

*Rx DB= 50/35

Rx+=3 Rounds +Use Remaining Time for Max Effort Muscle-Ups (Bar or Rings)

Rx= 12:00 AMRAP of Rounds/Repetitions

Scaling DU’s= 2:1 Singles

Scaling Single Arm DB Cleans= Scale Load

Cool Down

Metcon (No Measure)

Cool-Down Series:

AB/Row x 3:00 at Recovery Pace

Banded 3-Way OH Stretch x 45s ea.

Banded Lunge w/ Rotation x 60s Hold ea. Side

Extra Gains

Weightlifting Extra Gains Test: Snatch!

A: Snatch (E2MOM Until Failure= 1 Rep (Start at 60%))

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