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Thursday, December 21st: CrossFIt

20
Dec

Thursday, December 21st: CrossFIt

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Strength EMOM

Metcon (Weight)

E3MOM x 15 Minutes:

6 Deadlift

8 HPC

10 S2OH

Warm-Up from barbell to approx. 30% Limiting Factor

Goal is Best weight to finish complex under the 3:00 mark.

Think “DT” type of cycling.

Metcon

Metcon (Distance)

10 Minute Row

-Pace 3-5s Faster than 5K

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 90s ea. Leg Couch Stretch

Accumulate 60s Hollow Body Hold

Extra Gains

A1: Good Mornings (10-10-10)

Sumo-Stance with Plate Hug (Not bar on Back)

3131 Tempo

-Rest 60s

A2: Split Squat (Farmer Carry) (8-8-8)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
Slow and Controlled; For Stability & Activation (Not Weight Moved)

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