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Thursday, October 19th: CrossFit

18
Oct

Thursday, October 19th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Curious about this new training cycle Coach Nate has us on? He will be posting a Programming breakdown Friday afternoon through our YouTube channel. Keep an eye out for the post!

Warm-up

Full Body Warm-Up AB (No Measure)

5 rounds building in intensity:

-100 m run

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

-2 laps KB OH Carry (One right, one left)

Metcon

Metcon (3 Rounds for time)

E5MOM x 15 Minutes (3 Rounds)

AB x 30/20 Calories at 75-80% (Scale= 1:30 on AB) + Sandbag Bear Crawl x 100′

-Use Remaining Time Rest

Strength (not for time)

A1) Standing Strict Press x 5 (Start at 65% and Build) -Rest 30s

A2) Pendlay Row x 5 -Rest 30s

A3) 30s Bridge Accumulation

-Rest 90-120s x 3 Rounds

Extra Gains

A1: Shoulder Press (5-5-5)

Start at 65% and Build

A2: Pendlay Row (5-5-5)

Tempo: 21×2

A3: Bridge Position (30s- 30s- 30s )

Just like crab walk, elevated hips to parallel above the ground. Use hands and feet to support.

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX in Traps & Shoulders x 30-60s ea. Side

Banded IR/ER x 15 (Light Banded) ea. Arm

Clean Pull (5-5-5)

Build to Tough 3×5

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