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Thursday, July 20th: CrossFit

19
Jul

Thursday, July 20th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Skill Work:

Jerk Balances (Bar in Front Rack) (4-4-4-4)

In a partial split jerk position (Back foot set, front foot underneath the body) athletes will dip, drive, and position their front foot into a full split jerk position.
4 x 2 & 2 (Switching front leg)

-Speed and Precision, not for load.

Strength (not for time)

APRE-6 Push Press

Cycle Based on 82.5% Push Press Max:

-8 at 50%

-6 at 75%

-ME at 100%

-ME at 100% +/-

1st ME Set: 0-2=-20lbs,

3-4=-10lbs

5-7lbs= Stay the same

8-10= +10lbs

11+=+20lbs

Metcon

Metcon (4 Rounds for time)

4 Rounds; Rest 2:00 after ea. Round

8 SlamBall

15 Ring Dips

8 Barbell Bent-Over Row (95/65)

Cool Down

Accumulate 2 Minutes Cobra Stretch

Banded Lateral Opener x 60s ea. Arm

Extra Gains

GHD Back Extension (12-12-12)

Set up GHD higher in the hip than Hip Extension set-up. Slowly, lower at the upper back/shoulders creating a controlled curve throughout the spine to end range of motion. Then return in the reverse, engaging lower back first and up into the shoulders last.

Metcon (No Measure)

Accumulate 2 Minutes Top of Dip Position Hold + 60s Bottom of Dip Position Hold (Break Up As needed)

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