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Thursday, July 5th: CrossFit

4
Jul

Thursday, July 5th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

WE ARE ONE STEP CLOSER TO THE IN-HOUSE COMPETITION! We will have Rx, Scaled and a Masters Division standard for each of the 3 workouts to be realeased next week. Be sure to clear your schedule to throw down Saturday, July 14th! WOD 1 is at 8:00am!

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

then….

Power Clean Technique Review + WOD Set-Up

Metcon

Metcon (Time)

3 Rounds for Time

5 Power Cleans (Cluster Set: 1.1.1.1.1)

10 Renegade Rows (35/25)

15/12 Cal. Assault Bike

-Rest 60s after 1 Round

Power Cleans must be in singles (hands come off the bar); Rx= 155/105

Overall time-2:00 (rest)= Score

In-Balance Strength

A1: Opposition Carry (100′-100′-100′)

1 KB in Front Rack Position

1 KB in Farmers Carry
50′ each variation

A2: Single Leg RDL (16-16-16)

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.
8 ea. Leg

Foot on Wall Variation

A3: Hollow Body Hold (30-30-30s)

Lying on ground. Hold a static Hollow Body position for the designated time.

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Hamstring Floss x 30-45s ea. Leg

Internal Rotation Shoulder Stretch (Be Gentle!) x 45-60s ea. Arm

20-30 Scapular Retraction Push-Ups

2×10-15 GHD Back Extension (5050)

Extra Gains

Metcon (No Measure)

Gymnastics Skill Series (Bar MU)

3-5 Rounds for Quality:

3-5 Big Kips on Rig (Keep arms as straight as possible throughout kip)

Top of Bar Muscle-Up Hold x 15s (Use box to get on top of bar)

Seated Banded Lat Pull-Down x 10-15

then…Banded Bar MU Practice

No more thant 15-20 Attempts

Focus on Getting hips to bar & straight arm turn-over (Only Thick green band or less)….then,

2 Sets:

20 Hollow Body Banded Pull-Over

Banded Internal Rotation x 15 ea. Arm

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