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Thursday, December 28th: CrossFit

27
Dec

Thursday, December 28th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Keep an eye out in your e-mails for the WODIFY Rise Challenge! Nutritional Challenge Starting January 8th!

Warm-up

Squat Warm-Up 2 (Cossack Sq + Jump Squat) (No Measure)

3:00 Row/AB, then…

Accumulate 60s Elevated Lunge Position each Leg

3 Rounds

Goblet Cossack Squat x 8 (4 ea. Side)

Goblet Sumo-Stance Good Morning x 8

Air Squat w/ Double Bounce Jump x 6 (Squat, come up 1/4 of the way, back down, then jump out of squat)

Strength (not for time)

Back Squat (10-10)

1st set at 65-70%

2nd Set at 75-80%

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM x 16 Minutes:

1- ME Alt. DB Snatch (50/35) in 30s

2- 12 x Toes-2-Bar

3- Box Jump w/ Step-Down x 30s ME (24/20)

4- 30s ME Double Unders

Rx+= 65/40 DB Snatch, UB T2B

Masters Rx (45+)= 35/25lb DB

Masters Rx+ (45+)= Standard Rx

Scales:

DB Snatch= Scale the Weight (Yes, everyone goes to the floor)

T2B= Toes to Rings or Toes to Rig (laying)

Box Jump w/ Step-Down= Height of box, step-up and hop down, OR step-ups.

Double Unders: No Scale…Practice your DU’s!

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Lateral Opener x 30-60s ea. Arm

Kneeling Lunge Position x 60s ea. Leg

Lying KB Shoulder Set x 60s ea. Arm

https://www.youtube.com/watch?v=6sNJxctsQY8

Extra Gains

A1: Single Leg RDL (6-6-6)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.
3121 Tempo

6 ea. Leg

-Rest 30s

A2: Briefcase Carry (Single Arm Farmers) (30-30-30s)

3x30s ea. Side

-Make these tough.

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