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Thursday, March 29th: CrossFit

28
Mar

Thursday, March 29th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The 2018 Open In-House Team Competition is OVER! The points have been tallied, logged, and although we had amazing efforts from all the teams and athletes….there can only be 1 winner overall….And that winner is…..TEAM IN WOD WE TRUST! With a evenly spread effort of top 3 performances through the divisions & great volunteer judging numbers IN WOD WE TRUST came out on top with 240 Team Points overall.

2nd Place was Team WB Deep with 233 points fueled by some great performances including our Top Male Vinny & the highest amount of judging of any of the teams!

3rd Plank but with the most Spirit came Team Bunz & Gunz with 216 points. Some great performances by athletes such as Leisa Austin (Top 20 in SW Region) & Joe Grigsby (16th in SW Region) and TONS of Spirit throughout the weeks.

Great job to all athletes! We’ll be posting a Notable Athlete Finishes on our FB Page later today!

Warm-up

Full Body Warm-Up AB (No Measure)

3 rounds building in intensity:

-100 m run

– 10 KB cossack squat

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

Metcon

Metcon (5 Rounds for time)

E5MOM x 25:00

12 MB Full Cleans (20/14)

8 Parallette Pass Throughs

12 CrossOver Step-Ups (6 ea.)

16/14 Calories Rowed

Scales:

MB Clean= Lighter Weight but Full ROM

Parallette Pass Through= Higher Parallette or Box

Step-Ups= Lower the Height

Calories Rowed= 12/10 Calories Rowed OR Amount to give athlete rest time in the 5:00 interval.

Cool Down

Extra Gains

Metcon (No Measure)

Cool-Down Series:

BB Pec Smash x 30-45s ea. Side

LAX in Lower Trap x 30s ea. Side

Banded 3-Way OH Stretch x 45s ea. Direction

Accumulate 1:00 Downward Dog Stretch Position

A1: Single Arm DB Row (8-8-8)

(2s Pause at the Top)

A2: 45 Second Sorrenson Hold (45-45-45s)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.

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