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Thursday, July 27th: CrossFit

26
Jul

Thursday, July 27th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Warm-up (No Measure)

Gymnastics Prep: 3 Rounds

5 Hollow Body

5 Supermans

3-5 Hanging Kips

5 Ring Rows

Skill Work:

Warm-up (No Measure)

Kipping Pull-Up Practice:

Kipping Motion

Jump to Push-Away Kips

Single Kip Pull-Up with Pause at Top

Strength (not for time)

Pull-ups (ME-ME-ME )

60s Rest b/w Efforts

Same scales as last week

Metcon

400m Run (Time)

Max Effort 400m Run
4x400m Run (Negative Splits; First is at 1-Mile pace then decrease pace every round)

Rest 1:1

Cool Down

Metcon (No Measure)

Calf Roll Out on LAX x 60s ea. + Static Stretch x 60s ea.

Banded Hamstring Floss x 60-90s ea

Extra Gains

Split Squat (Farmer Carry) (12-12-12)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
Elevated Back Foot

GHD Hip Extension (15-15)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
Slow and Controlled

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