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Thursday, November 29th: CrossFit

28
Nov

Thursday, November 29th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Alpine In-House Competition is less than 10 Days Away! Who’s signed up? Rx, Scaled, Masters (45+), Teens (13-16), and Youth (7-12) divisions! Let your coach know before next Wednesday evening! We have to have time to create a heat schedule.

Warm-up

General Warm-Up: Rowling x 4 Rounds (Penalty= Arms Only AB Calories)

Part 2: 3 Rounds:

-CrossOver 90/90 + Press x 5 Reps

-Hollow to Arch Roll x 5

-Plate Hug & Squat x 5 + 15s Bottom Squat Hold

Metcon (No Measure)

HSPU Skill Work:

Part 1: 15-20 Wall Push-Ups

Part 2: Perform 7-10 Repetitions of Tripod Kick to Headstand + Leg Lower

Part 3: Perform 7-10 Kick to HS + Eccentric Lowering (3-5s)

Midline Circuit: 2 Rounds For Quality

100′ Single Front Rack March (50′ ea. Side; Hold High Knee March x 2s ea. Step)

Banded Pallof Press x 10 ea. Side (Try stagger stance or 1-legged)

Feet In Rings Body Saw x 20s

Sorenson Hold x 30s

Metcon (AMRAP – Rounds and Reps)

10:00 Alt. EMOM:

-Minute 1= 15/12 Calorie Assault Bike

-Minute 2= 1 Wall Walk + 10 Shoulder Taps

3:00 Rest

10:00 AMRAP:

-18/15 Calorie Row

-12 HSPU OR DB Z- Press

**You are logging your Rounds and Reps for the 10 minute AMRAP**
“Performance” Modifications:

Part 1= Alt. EMOM x 10:00 1- 45s AB at 200-250/125-175w

2- 3 Over-Reaching InchWorms + 4 Alt. Palm Turn Outs

Part 2: 10:00 Alt. EMOM:

1) 45s Row

2) Alt. DB Z-Press/Seated DB Press x AMREP (-2) **Score= 5 Rounds + Total number of presses .**

Cool Down

Metcon (No Measure)

Assault Bike x 2-3:00, then…

LAX Ball in Pec Minor & Deltoids (Be Gentle)

Banded 3-Way Overhead Stretch x 30-45s ea. Stretch ea. Arm

CrossOver Recovery Circuit

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