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Thursday, August 30th: CrossFit

29
Aug

Thursday, August 30th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Don’t forget! Labor Day Monday (Sept. 3rd) we will have “Hotshots 19” on the menu for 8:00 & 9:00am Classes. There will be no other classes or Open Gym that day!

Warm-up

Warm-up (No Measure)

Warm up:

400 Meter Run, then…

3 Rounds

A – Lunge with Thoracic Twist x 50′

B – Single Leg Lateral Hops over Line x 10 ea.

C – Standing Banded Alphabet ea. Side spelling “Alpine CrossFit”

then….DU Technique Work!

1st, Form Check:

-Stance, Jump & Landing (no rope)

– Hand Position: Jumping with Hip Taps (no rope)

-Single Under with “1-2” count out loud.

-Double Under Practice

Metcon

Metcon (Time)

3 Rounds for Time

50 Double Unders

100’ Walking Lunge

-Green Pole to Green Pole past ends of the rig x 2.

Rx+= 100 Double Unders

Scaling:

Double Unders=

-25 Broken Double Unders (Got the form but need volume practice)

-100 Single Skips

Walking Lunges=

-Alternating CrossOver Step-Ups (Leg in Front) x 20 ea. Round

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 AB or Row to Flush the Legs

30-60s Calf/Achilles Roll

30-60s Shin Roll Out (Be Gentle, go for muscle not bone!)

Posterior Capsule Floss x 60-90s ea. Leg (Banded Lunge facing away from rig; front leg is banded leg)

Banded Lateral Opener x 60s ea. Arm

Extra Gains

Got our calves and quads pumped….now ARMS!

Metcon (No Measure)

3 Rounds for the PUMP!

A1) Single Arm OH Tricep Extension x 12

A2) Barbell Supinated Curls (31×1 Tempo)

A3) Narrow Hands Push-Ups x ME

then…

B1) DB Bent-Over Row x 6-8

B2) Banded Lat Pull-Over x 10 (In hollow body position)

B3) Standing Deltoid Lateral Raise x 10

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