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Thursday, August 3rd: CrossFit

2
Aug

Thursday, August 3rd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Who is coming to the 8:00am WOD with Foust this Sunday?!

Warm-up

Warm-up (No Measure)

3 Rounds For Quality:

10 Hollow Body Rocks

10 Supermans

5 Inch-Worms

3-5 Kip Motion on Rings

Push-Up Series: 3-5 Repetitions of Each

Standard

Wide Grip

Diamond Grip

Stagger (L/R)

Fingertips Out

Skill Work:

Warm-up (No Measure)

Alternating EMOM x 10 Minutes (5 Sets ea. Station)

Muscle-Up Transition Skill Work

1= False Grip Ring Row x 3-5

2= Big Ring Kip x 1-3 (Focus on Hips & Feet Height)

Metcon

Metcon (3 Rounds for reps)

30s On/60s Off x 3 Rounds ea. Movement for Reps (4:30 ea. Movement, 13:30 total)

1- Kettlebell Swings (55/35)

2-SlamBall (40/30)

3- 10m Cone Shuffle (1 Cone= 1 Rep)

Strength (not for time)

A1: Single Arm Floor Press (10-10-10 (Tempo 2111))

Lying flat on the floor, use a pronated grip and perform a single arm press. The back of the tricep will come into complete contact with the floor.

A2: Single Arm Dumbbell Row (8-8-8 (2s Pause at Top) )

In a bent-over position, athlete will stabilize with the unloaded arm and use the loaded arm to row the implement fully back to chest level, then return to a full hang.

A3: Wall Walk to Handstand Hold x 45s (45s-45s-45s)

Wall Walk backwards without touching the wall with anything other than the feet. Be as vertical as you can be with structurally sound shoulders.

Cool Down

Metcon (No Measure)

LAX in Pec & Tricep x 60s ea. Arm

Bottom of Push-Up Plank Hold x 30-45s

Sandbag Hug Walk x 400m

Extra Gains

Metcon (No Measure)

Accumulate 2 Minute FLR on Rings

Accumulate 2 Minute Side Plank ea. Side (Heels, butt, Shoulder on Wall)

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