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Thursday, June 21st: CrossFit

20
Jun

Thursday, June 21st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

We are just a couple weeks out from our new programming cycle! What do you want to see more of? Less of? We’ve spent time the time getting you strong, stable, and able to sustain varying time-frames of metcons. We want to hear from you for the next cycle!

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

Metcon

Metcon (Time)

For Time:

50 Burpee

50 Wall-Balls (20/14)

*30s Clock Work/ 30s Rest

Every Minute, athletes must switch movements.

Rx+= Burpee Box Jump (20in) + 30/20 Wall-Ball

-You’ve got 30s to get as many reps as you can. Can you sprint 3-4 times max effort? Are you going to strategize even sets? Game on for Fastest Time!

Strength (not for time)

A1: Sumo Deadlift (6-6-6)

3131 Tempo at 70-75% 4RM

-Rest 15-20s

A2: Strict Toes-To-Bar (ME-ME-ME )

AMREP -2 (Save 2 in the tank)

-Rest 15-20s

A3: Single Leg RDL (8-8-8)

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.
Opposite Leg on Wall

Tempo: 30×1

8 ea. Leg

Rest 30-60s

Cool Down

Extra Gains

Bro Out!

Metcon (No Measure)

Cool-Down Series:

Barbell Hamstring Tack n Floss x 45-60s ea. Leg

Forward Fold x 90s Accumulation

Deep Lunge x 60s ea. Leg

A1: Banded Tricep Extension (15-15-15)

A2: Dumbbell Hammer Curl (12-12-12)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

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