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Thursday, December 20th: CrossFit

19
Dec

Thursday, December 20th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: Alternating x 2 Rounds Through:

-30s Single Skips

-10 Lunges

-30s Lateral Jump Rope Skips

-5 Inch-Worms (No Push-Up)

-30s Alt. Leg Single Skips

-Hollow Hold x 20s

Specific: 3 Rounds

-Banded Lat Pull-Down with Reach x 6 ea. Arm (Keep Palm Supinated toward ceiling; slightly forward lean)

-“I Dream of Jeanie w/ Press” x 5 ea. Side

-Small Band around Feet Lateral Steps x 10 ea. Side

Gymnastics Skill Work

3 Rounds:

-10 Elbow Drivers

– Round 1: 10 Kips on the bar/Round 2: 10 Kips bringing hips to bar/ Round 3: 10 Kipping pull ups or CTB

Metcon (AMRAP – Rounds and Reps)

8 Minute EMOM =

30 DU + 7 CTB , each minute.

Rest until 10 minutes on the clock, then do

9 min AMRAP:

-20 Weighted Sit-Ups(Hugging 35/25 Pound Plate)

-20 Alt. DB Snatches (50/35)

-20 Goblet Carry Lunges(50/35)
PERFORMANCE

8:00 EMOM=

3-5 Inverted Row + 30s Light Single Skips

Rest until 10:00 on the Clock, then

9:00 AMRAP:

-20 AbMat Sit ups

-50′ OH DB Carry, each arm

-20 Walking Lunges

Cool Down

-Barbell Pec & Lat Roll Out (Take your time)

-Banded 3-Way Overhead Stretch x 45s ea.

then

2 Rounds:

-10 Banded Face-Pulls (2222)

-60s Plank

Extra Gains

CrossOver Sym. Recovery Series (Take your time)

2 Sets:

-Bottom of Squat Hold while Hugging a Heavy Sandbag/MB x 60s

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